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540
Workout

Maximum Activation: Arms and Shoulders

~26 min.
~312 kcal
⁉️ Comments

This workout is designed for those who are ready to train seriously hard. The hard level means that every exercise will demand full concentration, core stabilization, and control over every inch of the range of motion. The focus is on the biceps, triceps, and shoulder girdle, but due to the functional suspension trainer format, the back, chest, and core are inevitably engaged as well.

The workout includes 20 exercises, selected to progressively "burn through" all heads and bundles of the target muscles. You will start with basic pulling and pressing patterns, then move on to isolating movements for forearm flexion and extension, while the final exercises add an extra loading stimulus through more complex coordination positions.

  • Don't cut the range of motion short — especially in the stretch phase; that's where strength is built.
  • Keep your core engaged throughout every exercise: suspension trainers demand stabilization, and that's your bonus load.
  • Control your body angle: the steeper it is, the harder it gets. Use this to fine-tune the level of effort.
  • This workout is designed for experienced athletes — men and women with a background in suspension trainer training.

If you still have energy left after the final set — lean in a little further. Suspension trainers don't lie.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Cross forearm flexion
8
Level: 3
R1
12
Cross forearm flexion
8
Level: 3
R2
12
Cross forearm flexion
8
Level: 3
R3
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
T adduction
7
Level: 3
R3
10
Horizontal forearm flexion
8
Level: 3
R1
12
Horizontal forearm flexion
8
Level: 3
R2
12
Horizontal forearm flexion
8
Level: 3
R3
12
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Forearm flexion with reverse grip
8
Level: 3
R1
12
Forearm flexion with reverse grip
8
Level: 3
R2
12
Forearm flexion with reverse grip
8
Level: 3
R3
12
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Overhead Forearm extension
7
Level: 3
R1
12
Overhead Forearm extension
7
Level: 3
R2
12
Overhead Forearm extension
7
Level: 3
R3
12
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Chain triceps extension
5
Level: 3
R1
12
Chain triceps extension
5
Level: 3
R2
12
Chain triceps extension
5
Level: 3
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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