F.I.T. Principles

Best personal training certification in the world!

NOT!

Today's TRAINING TIP -
How to have a DECENT CHEST WORKOUT !!!!!!!

AGAIN, there are MANY ways to do this. Here is an option on training for muscle size.

BENCH PRESS
Sets Reps Weight
warmup 10reps 60%1rm
set1 12reps 70%
set2 10reps 75%
set3 8reps 80%
set4 failure 65%
1 minute rest between sets

INCLINE DB PRESS
Set1 15reps 65%1rm
Set2 12reps 70%
Set3 10reps 75%
Set4 8reps 80%
Set5 6reps 85%
1 minute between sets

FLAT DB PRESS
Set1 20reps choose weight you can just do +-20 reps. Note reps done.
Set2 failure same weight
Set3 failure same weight
Set4 failure same weight

30 seconds rest only!!! Try not to go below 6 reps
Count total of reps done here and strive to improve whenever you train.
Once you do 22 or more on 1st set increase weight by 5%.

Progression on bench and incline as follows
Week1
Eg. Set1 12reps 100kg
Set2 10reps 105kg
Set3 8reps 110kg
Set4 6reps 115kg

Week2
Set1 12 reps 105kg
Set2 10reps 110kg
Set3 8reps 115kg
Set4 6reps 120kg

NEW WEIGHT !!!!!

Enjoy :)

Best of luck to all our University students who kick off with their personal training studies this week! Enjoy the journey and start making a difference in your clients lives.