Andreini Fitness

Andreini Fitness Andreini Fitness is private studio that is owned and operated by Certified Strength & Conditioning Specialist. Visit website for more information.

We offer private training for 1-on-1, couples and friends. Andreini Fitness is a Private Studio designed for Private Personal Training serving the Orlando, Florida area! Visit us as www.andreinifitnesspt.com for more info!

❗️How To Get Your First Pull-up/Chin-up!❗️2 Day A Week Example Program:Warm-up/Cool Down Not Included (Only Main Movemen...
06/24/2026

❗️How To Get Your First Pull-up/Chin-up!❗️
2 Day A Week Example Program:

Warm-up/Cool Down Not Included (Only Main Movements To Target This Goal). I’ll mostly say Pull-up but I mean either Pull-up or Chin-up, this is for the social media coaches correcting every post of free information.

Inverted Pull-up or Jumping Pull-Up are preferred. Banded Pull-ups and Assisted Pull-up Machines are other options. Depends on your starting point and available equipment.

✅Day 1: *Means push to failure on final set, correct weight should have you doing no more than 2-4 reps over the goal rep. If doing sets of 8, then 8 reps is the main goal just see if you can get past it.

*1. Inverted Pull-ups: 3-4 sets of 8 reps (Volume Focus)
2. Barbell Bent Over Rows: 3x8
*3. Lat Pull Down Machine: 3x8
4. DB Rows: 3x8
5. 2-3 sets of 10 second DL ISO Holds. Usually at 100-120% of your DL max or until it’s a challenging weight to hold for 10 seconds. Use a squat rack and DL grip for heavier weight. Use warm up sets before loading on the working set weight.
6. Straight Arm Lat Pull Downs: 3x8
7. DB Bicep Curls: 3x8
8. Cable Bicep Curls with Rope: 3x8

✅Day 2:
1. Inverted Pull-ups: 4-5 sets x 5 reps (more control on concentric/eccentric motion) (quality reps/strength focus)
2. Hammer Strength Row Machine (plate loaded or cable): 3x8 (choose any row variation these are examples.)
3. Lat Pull Down Plate Loaded Machine or Cable: 4 sets of 5 reps, followed by 1-2 sets to failure w/lighter weight being able to at least hit 8+ reps on the sets to failure.
4. Narrow Grip Cable Rows: 3x8
5. Barbell or EZ Curl Bar: 3x8
6. Straight Bar Cable Curls: 3x8
7. Dead Hang from Pull-up Bar: 3x to failure, time yourself. Can also dead hang from inverted pull-up position if beginner.

Hope these tips help you better understand how to structure multiple days to reach this goal. I have another post back in April below on my page describing the steps from inverted pull-up to first chin-up for reference.

Reminder the exercises listed are examples, you can add different exercises as long as they focus on the Row, Pull Down motion and the Biceps.

Seeing Strength Coaches who’ve only trained athletes and come up through the Kinesiology route, learn how to be a human ...
06/22/2026

Seeing Strength Coaches who’ve only trained athletes and come up through the Kinesiology route, learn how to be a human being as a Coach is a little entertaining. Not to mock, just different worlds.

You should have always been asking your athletes.
✅ How are you feeling? Is your body sore?
✅ How’s your day? Did you get enough sleep?
✅ How’d that movement feel, do we need to scale?

As a Strength Coach you have the luxury of a Coaching staff to back you if athletes show up with bad attitudes, an Athletic Trainer to send them too if something hurts or that needs extra attention. It’s typically just down to business and running your planned program, for genetically gifted individuals.

We are in the business of helping people. This is where experience in the private sector could become useful.
It teaches you how to be more patient, how to make adjustments to your programming on the fly, how to view training through anothers perspective.

I believe the best S&C Coaches who last in this industry understand how to balance these styles of Coaching to get the best out of their athletes.

NSCA

06/13/2026

Pressing directly overhead tends to be an issue for those of you with a back condition (slipped or bulging disc, scoliosis, sciatica etc) especially as the weight becomes more challenging. Movements like the Strict Press and Push Press rely on good technique to keep the hips in a safe position to protect are back.

Here are two movements I have had success with my own clients who have dealt with these conditions.

✅ Floor Seated Single Arm Dumbbell Shoulder Press
• (Neutral Grip)

✅ Kneeling Landmine Press

Every pre-existing injury/condition is unique to the individual so start with a light weight and good form when trying out these movements at first. Then focus on increasing the intensity of these movements if they work for your back.

06/12/2026

How to boost your metabolism. Listen to this message from Amy | Fat loss Dietitian | Reverse Dieting | Metabolism before you buy another metabolism booster or fat burner….

Follow her page to learn more!

06/10/2026

This week we discussed with our intern Reese from how to program and train individuals with pre-existing injuries in common areas like the knee/back/shoulder regions.

Training individuals with pre-existing conditions is individualized because not all injuries and recovery processes are always exactly the same.

Today we covered the regressions and progressions of movements seen in this type of programming and the scenarios I’ve encountered over the years with past/current clients.

Overall goal is to design a program that helps the body move and strengthen each week without aggravating the injured area.

06/06/2026

Today’s Session Push & Pull Focus, trying to maintain strength while focusing more on endurance training. Chipping away…..

What Clients are saying about Coach Lexi! 💪Learn more on how to train with Coach Lexi at her Instagram Account & Website...
06/05/2026

What Clients are saying about Coach Lexi! 💪

Learn more on how to train with Coach Lexi at her Instagram Account & Website! Links below!

Instagram: .lieflander
Website: https://www.liftex-cpt.com

06/02/2026

-Core Training-

After 3 Rounds of Russian Twist and Hanging Knee Raises I added a circuit focused on instability.

✅ Stability Ball Rollouts w/feet on BOSU Ball
✅ Uneven Trap Bar Farmers Carry

On the stability ball if feet on the floor and single leg positions become easier, use the Bosu ball.

Address

3500 Aloma Avenue, Suite F-8
Winter Park, FL
32792

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 8am - 11am

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