45 minute advanced upper body workout with TRX

Here's everything you need to try our 45 minute advanced upper body workout with TRX. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • TRX Archer Press Up
  • TRX Single Arm Row
  • TRX Fall Out Extensions (triceps)
  • Circuit 2
  • TRX Chest Flies
  • TRX Bicep Curl
  • TRX Archer Row

Circuit 1

Complete this round 3 times.

TRX Archer Press Up

Complete 4 repetitions

Coaching Tips For TRX Archer Press Up

Follow these cues to perform TRX Archer Press Up correctly:

  • Start in the top of press up in the TRX
  • As you lower your chest, move one hand out to the side and put your weight through the hand that stays under your chest
  • Use the supporting hand as much as needed.

TRX Single Arm Row

Complete 8 repetitions

Coaching Tips For TRX Single Arm Row

Follow these cues to perform TRX Single Arm Row correctly:

  • Keep shoulders and hips inline throughout
  • Lower slowly with control
  • Pull so the hand is in line with rib cage.

TRX Fall Out Extensions (triceps)

Complete 10 repetitions

Coaching Tips For TRX Fall Out Extensions (triceps)

Follow these cues to perform TRX Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

TRX Chest Flies

Complete 6 repetitions

Coaching Tips For TRX Chest Flies

Follow these cues to perform TRX Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

TRX Bicep Curl

Complete 12 repetitions

The TRX Bicep curl is the only variation with the TRX that allows you to truly isolate the biceps, making it a very valuable exercise to have in your tool kit.

Benefits of TRX Bicep Curl

The benefit of the TRX bicep curl is either to grow or strengthen the biceps, outside of this goal it provides not other benefits.

How To Do TRX Bicep Curl

  1. Start with the arms out straight, with a tight core.
  2. Pull the shoulders towards the hands through contracting the muscles of the biceps.
  3. Slowly return to the starting position.

Coaching Tips For TRX Bicep Curl

Follow these cues to perform TRX Bicep Curl correctly:

  • Keep the elbows in a fixed position
  • Isolate the barbells
  • Modulate difficulty by changing foot positioning.

TRX Archer Row

Complete 7 repetitions

Coaching Tips For TRX Archer Row

Follow these cues to perform TRX Archer Row correctly:

  • Transfer your weight to the pulling arm
  • Control the descent as much as possible.

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This workout was made by Sean Klein

Sean Klein

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