FITA-U Performance Centre – Semi-Private Personal Training

 

Mobility & Activation

Warm-up

10 x Reverse Grip Dislocates

15 x Normal Dislocates

20 x Banded Forward/Upward Presses

12 x Scap Pulls

10 x T3 Raises

Warm Up Sets on Bench Press: 2 x 5, 1 x 3

Strength – A Series

A1): Bench Press (6 x 3 @ 40X0 tempo)

New Set Every 1:45 min

A1): DB Bench Press (6 x 3 @ 40X0 tempo)

Bench Press using one Dumbbell only.
New Set Every 1:45 min

Strength – B Series

B1): 1 1/4 DB or Barbell Bench Press (4 x 6)

B2): Renegade Row (4 x 10)

New Set Starts Every 2:15 min

Strength – C Series

C1): TRX Face Pull (2 x 20)

Rest 60 sec between

Cool Down

Pecs/Shoulder – Partner Stick German Hang (90 sec each)

Tricep – Banded (60 sec per side)

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