Course Content
Week 1 – 4
Workout routine fase 1
0/16
Week 1 Workout 1
Week 1 Workout 2
Week 1 Workout 3
Week 1 Workout 4
Week 2 Workout 1
Week 2 Workout 2
Week 2 Workout 3
Week 2 Workout 4
Week 3 Workout 1
Week 3 Workout 2
Week 3 Workout 3
Week 3 Workout 4
Week 4 Workout 1
Week 4 Workout 2
Week 4 Workout 3
Week 4 Workout 4
Week 5 – 8
Workout routine fase 2
0/16
Week 5 Workout 1
Week 5 Workout 2
Week 5 Workout 3
Week 5 Workout 4
Week 6 Workout 1
Week 6 Workout 2
Week 6 Workout 3
Week 6 Workout 4
Week 7 Workout 1
Week 7 Workout 2
Week 7 Workout 3
Week 7 Workout 4
Week 8 Workout 1
Week 8 Workout 2
Week 8 Workout 3
Week 8 Workout 4
Week 9 – 12
0/16
Week 9 Workout 1
Week 9 Workout 2
Week 9 Workout 3
Week 9 Workout 4
Week 10 Workout 1
Week 10 Workout 2
Week 10 Workout 3
Week 10 Workout 4
Week 11 Workout 1
Week 11 Workout 2
Week 11 Workout 3
Week 11 Workout 4
Week 12 Workout 1
Week 12 Workout 2
Week 12 Workout 3
Week 12 Workout 4
Your personal trainer
About Lesson

Skill Training:
Diamond Push-Up

 

Max. reps for
100sec

Workout Routine:
Spin me around

5 Pull-ups

 

10 Tricep Dips

 

10 Push-ups

5 sets with
1min break in between

Optional:
Pull-up & Push-up Mixer
1 Pull-up
10 Push-ups
2 Pull-ups
10 Push-ups
3 …
All the way up
until failure

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