HI MIKOLAJ,
WELCOME TO YOUR WORKOUT PLAN

PLEASE SELECT YOUR
 TRAINING DAY

1
2

SQUATS

GENERAL
WEIGHT
0
REPS
0
SETS
0
TEMPO
0
REST
0
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

CROW HOLD

GENERAL
WEIGHT
B/W
REPS
12
SETS
4
TEMPO
0
REST
90sec
NOTES
Foot placement -> heels shoulder-width apart, toes slightly flared out. Imagine the face of a clock - left foot is pointing towards 10 and right leg points towards 2. Chest up. Breathe out on the way up.
VIDEO

CLOSE EXERCISE

SIDE DUCK WALK

GENERAL
WEIGHT
B/W
REPS
7
SETS
5
TEMPO
1241
REST
60sec
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

PUSH UPS

GENERAL
WEIGHT
B/W
REPS
7
SETS
5
TEMPO
1241
REST
60sec
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

ROMANIAN DEADLIFT

GENERAL
WEIGHT
B/W
REPS
7
SETS
5
TEMPO
1241
REST
60sec
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

BICEP CURL ( TRX )

GENERAL
WEIGHT
B/W
REPS
7
SETS
5
TEMPO
1241
REST
60sec
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

SQUATS

GENERAL
WEIGHT
0
REPS
0
SETS
0
TEMPO
0
REST
0
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

DIPS

GENERAL
WEIGHT
0
REPS
0
SETS
0
TEMPO
0
REST
0
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

LUNGES

GENERAL
WEIGHT
0
REPS
0
SETS
0
TEMPO
0
REST
0
NOTES
Chin up: Hands should be slightly wider than shoulder width - about 5 cm on each side. Begin by depressing your shoulder blades, as you pull up closer towards the bar retracted and depressed (squeezed together + pulled down) your shoulder blades - especially important at the top position.
VIDEO

CLOSE EXERCISE

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GymPlus, Nutgrove Retail Park, Nutgrove Ave, Rathfarnham, Dublin 14, South Dublin, Ireland.
© Copyright 2021 - Calisthenics Ireland - All Rights Reserved
© Copyright 2021 - Calisthenics Ireland  
All Rights Reserved
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