Jerome Tjosvold
Unlock your full potential and dominate your fitness goals with my exclusive strength training program! Dive into the world of results-driven workouts tailored by none other than me. By tapping into my personal training logs, you'll have an insider's view of my journey, motivating you every step of the way.
Prepare to revolutionize your fitness routine as I guide you through dynamic warm-ups, precision in movement execution, and strategies to maximize your efforts. My approach isn't just about lifting weights—it's about sculpting a physique that turns heads while feeling empowered and energized.
Embrace a well-rounded training methodology designed to enhance strength, endurance, and aesthetics. With my program, you'll experience the thrill of pushing your limits while achieving unparalleled results. Whether you aspire to lift heavier, improve your conditioning, or sculpt a physique that commands attention, I'm here to make it happen.
Don't settle for mediocrity when you can train alongside me and witness remarkable progress in every facet of your fitness journey. Elevate your game, embrace the challenge, and let's embark on this transformative journey together!
5 sessions per week
Must use App app to view and log training
Team Training
A1
Push Ups
3 x 10
A2
Seated Cable Crunch
3 x 15
B
Seated Hamstring Curl
6, 10, 15
C1
Barbell RDL
2 x 8
C2
Single Leg Squat
2 x 10
D
Bulgarian Split Squat DB/Cable
3 x 10
E
Seated DB OHP
6, 10, 15
Circuit
A
Cardio equipment of your choice or run outside. 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round)
B
Walk
C1
Single Leg Calf Raise
2 x 10
C2
Crusher
3 x 8
C3
Copenhagen Plank
D
Reverse Cable Curl
2 x 12
E1
Seated Hammer Curl
3 x 8
E2
DB Incline Curl
3 x 8
A1
PVC Pipe Shoulder Rotation
2 x 10
A2
Plank Walk Ups
B
Incline Barbell Bench Press
3 x 8
C
Chest-Supported DB Row
2 x 12
D
T Bar Row
6, 10, 15
E
Rear Fly Machine
2 x 12
F
Chest Supported Y Raise
2 x 10
A
Cardio
B
Walk
C1
Single Leg Calf Raise
2 x 10
C2
GHD ISO Single Arm Row
3 x 12
C3
GHD Knee Supported Sit Up
3 x 10
D
Cable Tricep Pushdown
2 x 12
E
Chest Supported Tricep Kickback
3 x 10
F
DB Skullcrusher
3 x 10
A
Pike Pushup
2 x 15
B
Incline DB Bench Press
2 x 16
C1
Seated Adduction Machine
2 x 12
C2
ATG Lunge
2 x 10
D
Leg Press
2 x 10
E
Leg Extension
6, 10, 15
When you join a team you’re getting more than programming, you’re joining an online community.
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