Coaching / Workout programs - Valmennus / Treeniohjelmat

Contact me, if you need personal training or want individualised workout program made just for you.

Ota yhteyttä, jos tarvitset apua kuntosali- tai kehonpainoharjoitteluun. Saat minulta yksilöidyn treeniohjelman, joka räätälöidään juuri sinun tilanteen ja tavotteiden mukaan.





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Full body workout program. On the day one, you train with weights and the second is calisthenics based.

Day 1

Squat – 3 sets, 8-15 reps
Seated cable rows – 3 sets, 8-15 reps
Bench press – 3 sets, 8-15 reps
Shoulder press – 3 sets, 8-15 reps
Cable triceps extension – 3 sets, 8-15 reps
Bicep curls – 3 sets, 8-15 reps
Abs – 3 sets, max reps

Day 2

Squat jumps – 3-5 sets, max reps
Pull ups – 3-5 sets, max reps
Dips – 3-5 sets, max reps
Push ups – 3-5 sets, max reps
Handstand against the wall – 3-5 sets, max hold ( try to keep your body straight)
Leg raises, hanging on a bar – 3-5 sets, max reps (target your abs, try not to swing)

Tips

Always warm up.
Choose the weight so that you can do 8-15 reps.
Concentrate with every rep.
Breathe deep with every rep, ozygen is your fuel.
Try to find mind-muscle connection. Use full range of motion.
Use your imagination. Change grips. Change exercise order.
Add weights/reps when needed. Do not let your body know upfront exactly, what is coming. Every time try to challenge yourself a little more.

Calisthenics training is possible to do outside as well. You only need to find a bar. If you can’t yet do pull ups or dips without assistance, you can start training these with a rubber band.
Remember to stretch.

Let’s go
@adonisbuilding