TRX Workout Walkthrough for Shoulders, Chest, Hamstrings, Quads & Biceps

December 23, 2020

Brought to you by…
Coach Adam
(aka TRX Traveller)
Bodyweight Transformation Specialist
Founder of Fitness Freedom Athletes

TRX Workout Walkthrough for Shoulders, Chest, Hamstrings, Quads & Biceps. In this workout we’re pushing every set to failure. By that I mean across all 3 strength ranges..

TIME-STAMPS

  • TRX FACEPULLS (REAR SHOULDER): 00:33
  • TRX FLYS (CHEST):
  • 02:23 TRX WIDE SQUATS (HAMSTRINGS): 05:23
  • TRX NARROW SQUATS (QUADS): 06:44
  • TRX REVERSE CURLS (BICEPS / BRACHIALIS): 08:18
  • SNEAKY TRICEPS! : 10:04
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TRX Workout Walkthrough for Shoulders, Chest, Hamstrings, Quads & Biceps

TRX Workout Walkthrough for Shoulders, Chest, Hamstrings, Quads & Biceps video subtitles:

hey how’s it going TRX Traveller adam here i just did a wicked workout for rear delts hamstrings quads biceps and also sneaky little bit triceps at the end and so i recorded it it’s great workout every set i push to failure so i’m going to take you through it hopefully you can get some inspiration and i’ll explain to you how i execute the exercises why execute them and why i push them to failure and yeah let’s get to it so first up we’re heading into the trx face pulls now uh before cracking at these guys i just want to apologise um for the light and it was half six in the morning it was pitch black here in london in the uk when i shot this so hence the the lights and unfortunately the the pure quality and i have to use a fisheye lens to uh to try and get my uh my whole sort of body in and so to speak within the this uh this space so these face pulls here uh this is my second set and you can see i’m doing four seconds down at the top i’m holding for two seconds with a really strong squeeze squeezing as hard as i can and it’s about one second up now i’m doing about eight reps here but look how slow i’m going i’m not fully extending all the way down i’m keeping that tension on the rear shoulder muscle because that is what we want to train and you can see i’m starting to fail here so i then i’m going to take it to full failure so little pumps because i couldn’t do a full complete one little pumps again little pumps and now i’m holding i’m just going to hold it i’m holding it i’m holding it this is isometric tension and that’s eccentric and i’m slowing as slow as i possibly could there now that is taking it to full failure so you’ve got your concentric your eccentric and your isometric which is a muscle strength you’ve got to you’ve got to deplete those three ranges to really wear a muscle down for it to regenerate fully to fire off as many fibers as possible so you can regenerate as many more fibers as possible and you can see immediately after that what did i do i then flexed i tried to squeeze my rear shoulder muscles as hard as possible and now i’m stretching i’m stretching those rear shoulder muscles for 15 seconds my arm isn’t going straight across my body it’s wrapping behind my head to really stretch those rear shoulder muscles so pay particular attention to the execution on them your hands you’re pulling your hands past your face you’re squeezing pulling back super hard as if there’s a coke bottle between your shoulder blades pushing your elbows right back and then you lower and slowly

and the second exercise here is a trx flies now don’t rush these these are all about tension they’re all about taking your time and it’s time under tension so here you can see i’m going down for four seconds i’m spending a little bit of time at the bottom there because i want to get a deep deep stretch in my chest now here when i’m coming back up i’m not pushing myself up fast i’m not trying to out power myself i’m just slowly bringing my hands together so i come back up and what i’m doing is you see how my my hands start bent and then i straighten them at the top and what i’m doing is i’m squeezing my chest muscles together for two seconds super hard at the top i’m not focusing on bringing my hands together i’m focusing on bringing my elbows together so i can squeeze my chest muscles together super hard that’s the key focus don’t look to bring your hands together look to see my arms are bent here to get that stretch and then as i pull up i straighten my arms and i squeeze my chest muscles super hard and if you look at how much my face is straining it looks like i’m going to toilet that’s how that’s how hard i am really really pushing really contracting really squeezing my chest muscles flies are fantastic because it’s one of the only exercises where you can really squeeze like this the peak contraction after the pink contraction for the upper chest so i’d really really advise you to focus not so much on how many reps you can do or how powerful or fast you can do it but just purely on the stretch at the bottom here and the tight squeeze at the top long big stretches hard powerful violent contraction squeezes at the top are what builds muscle good quality dense muscle and you can see i’m starting to fail here this might be my last yes it was so i push back a little bit oh no i’ve got one more in me one more in me squeeze my chest muscles together and now as i go down i’m going super slow super slow and i’m just going to do little pumps at the bottom here while it’s stretching little pump little pumps little pumps and then i’m going to try and hold it this is complete failure look at my face look at my face little pumps that i’m holding i’m holding and i collapse that is complete failure right there now what do i do immediately i squeeze my chest muscles together exactly as what i was doing when i was exercising to really push more blood into it to feel that contraction to feel the squeeze and now i stretch 15 seconds on either side again why do i stretch i’ve covered this a few times before essentially look at stretching as just free exercise and stretching still tears um the muscle so it still breaks it down even further and more importantly it causes blood to to flow to the muscle it helps with the pump it helps drive nutrient to the muscle and that’s what we want when we work out we want the pump we want to force the nutrient in

now this next exercise is for the hamstrings now look i’m look at my feet i’m paying particular attention my feet there and i’ve done a stance that’s outside shoulder width now this may look like simple squats it’s not the one thing i am doing here is making sure only my hamstrings and glutes are contracting on the way down i’m pulling down i’m contracting my hamstrings and glutes and on the way up i’m only contracting my hamstrings and glutes to push back up now what i’m doing is what’s called one and a half reps so i’m going up for a full rep and then i come down for half a rep and then i go up for a full rep and that’s one and a half reps here i’m feeling though because i could only do a few of these so you can see i’m just pumping i’m just doing little pumps my head’s all over the place hurting so much i’m pumping i’m pumping a little bit a little bit holding and i’m going to hold and i fail then i fail i go down slow as possible look at the agony there that is because i’m only squeezing throughout the entire range of motion i’m squeezing my hamstrings as hard as possible on the downward phase i’m pulling my body down i’m not just sitting down and pulling it down then i stop i pause and i contract my hamstrings and glutes to rise back up halfway back down and rise back up a full way this takes time and it takes practice to be able to switch between using your hamstrings in your quads for squats but it’s a very very very useful tool to be able to do and you’ll notice your hamstrings develop a lot faster when you can do this so take your time and practice squatting just with your hamstrings and just with your quads

now you can see on the hamstrings i had a wider stance this is quads now the one thing i’m doing here for quads is i’ve got a short stance but i’m constantly pushing my feet outwards i’m not focusing on standing up and down i’m focusing on pushing my feet against the floor outwards and i’m focusing on rising up and down so down slow and then back up for maybe one or two seconds down for four seconds back up one and look i’m failing because this is my second set and i’m pumping i’m pumping i’m trying to hold it i’m trying to hold it and pushing outwards and pushing outwards and pushing outwards and i fail throughout all that i was pushing my feet outwards that is the one focus don’t just drop with gravity don’t then just try and stand back up using multiple muscles if you push your feet outwards it will put all the entire load onto your outer quads your outer quad or the sweep is what builds thick legs it’s a big muscle it looks extremely bloody cool when when it’s built up so really take your time push your feet outwards get a nice big range of motion sit deep at the bottom when you come all the way back up don’t lock your legs out on the hamstrings and the quads you don’t lock your legs out because we’re gonna that’ll take tension off the muscle go to almost lockout but stop and then go back down this is really pumping these these squats are pumping actions to pump them to muscle to pump the blood into the muscles to wear them down and when you nail it you will know because they are brutal and my second set here my first set i could probably do eight reps four seconds down one second back up approximately and but this is my second set on both the hamstrings and quads and you could see i was struggling after five or six because they really take it out of you when you push it to failure so you you finish in half reps the isometric hold and then finally low and as slow as possible the negative man they kill i’ll put a link to the video talking about these three ranges of strengths you understand what i mean in more detail at the end of this video now

here on to the biceps and this is reverse curls reverse curls are fantastic to build the brachialis muscle to build arm thickness and again i’m going four seconds down i contract my triceps at the bottom to lengthen the brachialis my bicep muscle as i contract my arms up i’m pulling my wrists outwards so i’m rotating my thumb outwards you can see the rotation there that helps with the bicep peak and again i’m pulling up and you can see here now i’m failing i’m failing and that’s so i’m just going to do pumps so little pumps these these are all halfway our partials then i’m going to hold for the isometric isometric and then i’m going to go as slow as possible in the eccentric down which was quite fast because i was so naked and then of course what do i do straight after i flex and i squeeze squeeze the arms as hard as possible there to really feel it contract and again front double bicep shot squeeze and feel that muscle contraction feel a violent squeeze and then of course i go straight into the stretch so straight into the 15 second stretch and i decide you can see i’ve got my thumb against the wall here not my hand my thumb because we want to stretch out the bronchioles muscle and the bicep muscle and again on the other side so full range of motion on these reverse curls guys these are great to build arm thickness the amount bronchiolous muscle will push the tricep muscle and bicep muscle away from each other as that grows and that will create a thicker arm a denser arm and finally i just wanted to throw in a

little exercise on the bars here i picked these up from decathlon for about 20 quid and i’m loving them and i’m actually surprised i haven’t done dips in like five years i’ve been in your gym five years but i’m actually surprised at how strong i was able there to do and how many dips i was able to do so you can this is just a little throw in at the end normally i would do some skull crushers or some close grip presses and or even some trx dips but i’ve just been mixing things up and uh because i’m really enjoying the isometric holes of the bar work here so if you do want to mix things up i can recommend these bars i’m not affiliated by any means but i’m trying to sell you them i’m just finding them fascinating to mix in with um trx training and functional strength uh you can see i could only do about four or five dips uh so now i’m taking it into negatives and going super slow super slow i’ve still got a lot to learn on the dips i’m doing a lot of research and reading around it and i’m practicing a lot so you know my strength can change how my isometric hold strength can change really trying to keep my elbows tucked in here and shoulder blades contracted head up chest out keeping it’s good form it should be a whole sort of vertical plane um from your shoulder down to your wrist and i think i got up to nine reps and here i was really struggling you can see i had to use my feet to help me on the way down the negative but this is a great way for any exercise if if you can only do a few sort of concentric for example a bicep curl then just focus on doing the negative and take the negative really slow and do another four negatives and you can do you can apply that method to many different types of trx exercise um and the negative phase will it does it does grow strength so the stronger you get the negative the stronger you’re getting the concentric as well the positive face and again immediately after an exercise what we do we stretch so we stretch 15 seconds this applies to every muscle group stretch stretch stretch interest stretching is key frank zane a four-time mr olympic bodybuilder back in the golden era beautiful beautiful physique incredible body he raved about it thanks very much for watching guys i hope you found this useful please subscribe and i’ll be releasing many more videos like this in the future have a very nice christmas [Music] you

TRX Workout Walkthrough for Shoulders, Chest, Hamstrings, Quads & Biceps

Coach Adam  (aka TRX Traveller)

Coach Adam (aka TRX Traveller)

Bodyweight Transformation Specialist

I help people build lean muscle, lose fat, and transform their body anywhere! With my complete body transformation TRX Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

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