The 30-day Muscle-Jolting, No-Burnout Strength Plan

Exercise 1 of 9

TRX Pushup

Equipment

TRX

Sets

3

Reps

10

Rest

--

How to

Exercise 2 of 9

TRX Flye

Equipment

TRX

Sets

3

Reps

10

Rest

30 sec

Exercise 3 of 9

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

8*

Rest

10 sec/2 min*

Play How to

*Perform sets as 4 clusters of 2 reps, resting 10 sec between clusters and 2 min between sets.

Exercise 4 of 9

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

12*

Rest

15 sec/2 min

Play How to

*Perform sets as 6 clusters of 2 reps, resting 15 sec between clusters and 2 min between sets.

Exercise 5 of 9

General Pushup

Equipment

No Equipment

Sets

3

Reps

8-10

Rest

45 sec

Play How to

Exercise 6 of 9

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

10

Rest

45 sec

Play How to

Perform with kettlebells instead of dumbbells if you have access to them.

Exercise 7 of 9

Cable Chest Press

Equipment

Cable Machine

Sets

3

Reps

10

Rest

45 sec

Exercise 8 of 9

TRX Oblique Swing

Equipment

TRX

Sets

3

Reps

10

Rest

--

Exercise 9 of 9

Bicycle Crunch

Equipment

No Equipment

Sets

3

Reps

10

Rest

45 sec

Play How to