SQUAT ROWS WITH SUSPENSION STRAPS
PRESS-UPS WITH HANDS IN SUSPENSION STRAPS
PLANK WITH FEET IN SUSPENSION STRAPS
BRIDGE HIP ABDUCTION WITH SUSPENSION STRAPS
SQUAT WITH SUSPENSION STRAPS
BACK SQUAT
BENCH PRESS
SINGLE ARM ROW
MILITARY PRESS
DUMBBELL SHRUGS
SIT-UPS
BACK SQUAT
SINGLE LEG DUMBBELL CALF RAISE
BENCH PRESS
CHEST FLY
SINGLE ARM ROW
BENT OVER ROW
MILITARY PRESS
DUMBBELL SHRUGS
SIT-UPS
BACK SQUAT
SINGLE LEG DUMBBELL CALF RAISE
BENCH PRESS
CHEST FLY
SINGLE ARM ROW
BENT OVER ROW
MILITARY PRESS
DUMBBELL SHRUGS
BICEP CURL
LYING DUMBBELL TRICEP EXTENSION
SIT-UPS
ROW WITH SUSPENSION STRAPS
TRICEP PUSHDOWN WITH SUSPENSION STRAPS
SIDE PLANK WITH FEET IN SUSPENSION STRAPS
BICEP CURL WITH SUSPENSION STRAPS
HAMSTRING CURL WITH SUSPENSION STRAPS
SPIDERMAN PRESS-UP WITH FEET IN SUSPENSION STRAPS

This is a 10 week course for building muscle, which is aimed at a beginner gym user. You can perform this workout in the gym or in the comfort of your own home with some basic equipment.

For weeks 1-2 & 3-4, you will need to complete this workout twice a week. We recommend day one (Monday) and day 4 (Thursday). These sessions will take around 20 – 25 minutes to complete.

For weeks 5-7 & 8-10, you will need to complete this workout three times a week. We recommend day one (Monday), day 3 (Wednesday) and day 5 (Friday).

These session will take around 35 – 45 minutes to complete.

So once you have performed this workout session you will need to allow your body 48 to 72 hours to recover before repeating this workout again.

A good reputation amount to aim towards is 10 (unless it says ‘fail’ and this means until you cannot do anymore) but you can perform between 6 and 12 for each exercise in a controlled and SLOW manor with full range of movement, so that you are training the whole muscle. If you cannot perform 6 then decrease the weight or if you are finding 12 too easy then increase the load. You will then have a one minute break in between each set.

You are looking to exhaust your muscles so please pick an appropriate weight.

This is s beginners workout plan to specifically build muscle and size, and is one of the quickest ways to build muscle and size. This is done putting the desired muscle under a heavy load and then physically exhausting that muscle until you cannot perform another repetition.

This is a strength workout based around using suspension straps that will take you no longer than 45 minutes to complete. It is broken into 3 circuits, so you will complete the exercises back to back with no rest for each circuit. You can then take a minute or 2 break between each circuit, so grab some water to hydrate! 

You will need to perform as many reps as you can in the time allocated of each exercises and then record your rep count before you move on to the next exercise.

Suspension training is a form of resistance training that is based around bodyweight exercises in which a variety of multi-planar, compound exercise movements can be performed. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Suspension training develops physical strength while using functional movements and dynamic positions.

EQUIPMENT

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