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

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 2 of 9

TRX Row

Equipment

TRX

Sets

3

Reps

10

Rest

30 sec

How to

Exercise 3 of 9

General Pullup

Equipment

Pullup Bar

Sets

5

Reps

8*

Rest

10 sec/2 min*

Play How to

*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*

Play How to

*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

Play How to

Perform with an underhand grip.

Exercise 6 of 9

30° Incline Dumbbell Row

Equipment

Bench

Sets

3

Reps

10

Rest

45 sec

How to

Exercise 7 of 9

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

12

Rest

30 sec

Play How to

Exercise 8 of 9

TRX Pike Plank

Equipment

TRX

Sets

3

Reps

10

Rest

--

How to

Exercise 9 of 9

Reverse Curl-Up

Equipment

No Equipment

Sets

3

Reps

10

Rest

45 sec

Play How to