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The 30-day Muscle-Jolting, No-Burnout Strength Plan

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

TRX Row

Equipment
TRX
Sets
3
Reps
10
Rest
--
How to
Perform as a TRX W pull. Use an overhand grip, begin with arms 90-degrees to your body, pull handles toward shoulders while moving arms into a W shape.
Exercise 3 of 9

General Pullup

Equipment
Pullup Bar
Sets
5
Reps
8*
Rest
10 sec/2 min*
*Perform weighted. Perform sets as 4 clusters of 2 reps, resting 10 sec between clusters and 2 min between sets.
Exercise 4 of 9

Barbell Upright Row

Equipment
Barbell
Sets
5
Reps
12*
Rest
15 sec/2 min*
*Perform sets as 6 clusters of 2 reps, resting 15 sec between clusters and 2 min between sets.
Exercise 5 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
8-10
Rest
45 sec
Perform with an underhand grip.
Exercise 7 of 9

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12
Rest
30 sec
Exercise 9 of 9

Reverse Curl-Up

Equipment
No Equipment
Sets
3
Reps
10
Rest
45 sec
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