45 minute intermediate upper body workout with TRX

Here's everything you need to try our 45 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • TRX Press Up to Pike
  • Circuit 2
  • TRX Fall Out Extensions (triceps)
  • TRX Archer Row
  • Circuit 3
  • TRX Top of Row Lateral Glides
  • TRX Bicep Curl

Circuit 1

Complete this round 3 times.

TRX Press Up to Pike

Complete 8 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For TRX Press Up to Pike

Follow these cues to perform TRX Press Up to Pike correctly:

  • Perform a press up, keeping the elbows close to the body and touching the chest to the floor
  • Bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

Circuit 2

Complete this round 3 times.

TRX Fall Out Extensions (triceps)

Complete 8 repetitions

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Isolation
Upper Body
Triceps

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.

TRX Archer Row

Complete 6 repetitions

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Primary
Upper Body
Horizontal Pull

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.

Circuit 3

Complete this round 3 times.

TRX Top of Row Lateral Glides

Complete 4 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For TRX Top of Row Lateral Glides

Follow these cues to perform TRX Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

TRX Bicep Curl

Complete 12 repetitions

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Isolation
Upper Body
Biceps

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.

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This workout was made by Sean Klein

Sean Klein

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