Guided TRX Workout For Abs, Shoulders, Triceps and Chest (with TRX Traveller)

Published on: April 11, 2022

Workout with me for this TRX abs, shoulder, triceps and chest workout. Recommended reps and sets are below but feel free to change up for your level. Pause the TRX workout when you need to repeat a set.

Really focus on placing the mind inside the muscles (hence the eyes closed for me, TRX Traveller) to isolate the muscle and engage with it for each rep.


Abs: TRX Supermans – TRX Knees to Chest – TRX Plank side-to-side

*Constantly varying 3 abs exercises workout to workout:

  1. Side abs
  2. Upper abs
  3. Lower abs

Tempo: 4212

Shoulders: TRX Face-pulls superset with TRX YTL

  • 1st Set: 9 reps then YTL reps to failure
  • 2nd Set: 8 reps to FULL failure then rest-pause for 2 more sets to failure then YTL to failure.

Tempo: 4212

Triceps: TRX Skull Crushers (twist variation)

  • 1st set: 7 reps
  • 2nd set: 5 reps to FULL failure with rest-pause sets for 2 more sets to failure

Tempo: 4012

Chest: TRX Flys

  • 1st Set: 9 reps
  • 2nd Set: 7 reps to FULL failure then rest-pause for 2 more sets to failure

Tempo: 4222

No need to go to failure if you’re a beginner / intermediate. Eyes closed using each workout as meditation. Constantly bringing the mind back to the one sole focus – on the muscle being worked and how it feels, SQUEEZE!

A little physique update

After the TRX Workout For Abs, Shoulders, Triceps and Chest there’s a little physique flex update 🐥 (from 6+ years suspension training). I ran quite a moderately aggressive diet through Jan-Feb. Thankfully workouts are feeling more energised with the increased addition of carbs week to week reverse dieting in Feb.

The carbs seem to be going to the right places too (come on little legs 🙏🏼).

The key technique for the TRX Skullcrushers

The added twist to extend the range of motion on the TRX Skull Crushers is a great one to try. The DOMs after these are just outstanding. Ease up on the intensity and aim for a high rep range. Really focus on placing the mind inside the triceps muscle (hence the eyes closed) to isolate and engage the movement.

Love playing in the stretch of TRX Flys promoting the BURN, retracting the shoulder blades right back to open out the chest area. It encourages hyperplasia – the building of new muscle fibres not just increasing existing ones.

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Guided TRX Workout For Abs, Shoulders, Triceps and Chest (with TRX Traveller)

TRX Traveller

I'm Adam, the TRX Traveller. My TRX Fitness Freedom Programs & Systems have helped people build lean muscle & lose weight to transform their body and mental well-being... using just a TRX suspension trainer at home. To live each day confident & energised (No experience required!).


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