Psychos Fitness

Bodybuilding
Coach
kostas psychos

Transform your body with just 2 sessions per week! To see results, you don't need to camp out at the gym. Sometimes life gets busy; you have work, kids, a wife, or you're simply not in the mood. Now, you tell me. You have been training several times weekly and didn't see the expected results. With 2 sessions weekly, you will see the results you want. How is that possible? It's not your fault. Most trainers don't know how to make a plan for your needs. There is a better way to train and make progress, even if you have limited time. This is a proven plan with effective exercises, smart training programming, that you can progress, and I support your efforts with diet recommendations because training and nutrition go hand in hand. It's a full package! YES, you are busy. We all are! If you really want something, you'll make time to do it! It's only 2.30-3 hours per week!Just get started!

Features
2 sessions per week
Must use App app to view and log training
Program Training
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you can make progress
without long hours in the gym.
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You can build muscle
with less exercise than you think!This is a proven plan with effective exercises, smart training programming, that you can progress, and I support your efforts with diet recommendations because training and nutrition go hand in hand. It's a full package!
Features
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Programming 2 days per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. know you better, and keep you going longer, all through an app.
Equipment
Recommended
any well equipped gym is fine
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Sample Week
Week 1 of 8-week program
Sunday
Nutrition Basic setup

A

total calories

B

protein

1 x 4

C

carbs

1 x 4

D

fat

1 x 9

E

supplements

Monday
 chest ,biceps,Back,Hams

A

incline smith machine chest press

4 x 8

B

Hammer row

4 x 8

C

machine chest press

4 x 8

D

reverse grip cable row

4 x 8

E

chest fly machine

4 x 8

F

reverse pec fly machine

4 x 8

G

dumbbell shrugs leaning forward

4 x 8

H

preacher machine curl

4 x 8

I

DB Bicep Curls

4 x 8

J

seated leg curl

4 x 8

K

smith machine RDL

4 x 8

L

Roman Chair Leg Raises

3 x 12

M

Treadmill Work

1 x 30:00

Friday
 Delts/tris/quads

A

seated side lateral raise machine

4 x 8

B

plate loaded shoulder press

4 x 8

C

Lat Pulldown

4 x 8

D

tricep dip machine

4 x 8

E

Tricep Pushdown

4 x 8

F

Hammer Curl

4 x 8

G

Leg Extension

4 x 8

H

Hack Squat

4 x 8

I

calf raises on Leg press

4 x 8

J

Leg Press

4 x 8

K

Hyperextension

3 x 8

L

kneeling cable crunch

4 x 8

M

Treadmill Work

1 x 30:00

2 workouts per week Busy PlayBoy