I've been working with a trainer and this is what he came up for me. What do you guys think? I'm a little unsatisfied with the 3 x 15. Doesn't seem geared toward increasing size.
Goals: Increase overall level of fitness, size, strength and conditioning.
Assessment: Gait – Slight external rotation of femur. Slight elevation of left scapula. Severe protraction of shoulders. Overhead squat – Slight abduction of shoulders. Arms fall forward. Slight posterior pelvic tilt. Tight and weak medial glutes and hamstrings. Tight pecs..
Recommendations: 3 days strength training with hard stretching. 2 days/week non-impact cardiovascular training along with intense foam roll and stretch. Return to normal length glutes, calves, hamstrings, quads and it band. Stretch chest and shoulders. Strengthen upper and lower back, glutes and core.
Warm up: 10 minutes eliptical or bike (alternate days). Foam roll.
Day 1: Chest and Triceps 3 sets, 15 reps
Dumbell Press
Dips
Incline dumbbell fly
Dumbell pullovers
Skull crushers
Overhead rope tricep extension
Day 2: Legs and Shoulders 3 sets, 15 reps.
Single Leg Squats
Lunges (any type) driving with heal or Barbell squats
Leg Extensions
Leg Curls
Dumbell Press or behind neck smith press
Side Lateral Raise going wide
Rear Delt Rows on reverse pec deck or with dumbbell
Day 3: Back and Biceps 3 sets, 15 reps
Dumbell rows
Cable Lat pulls with indivual handles if possible
Any type of close grip row to work on scaption (pinching shoulder blades)
Straight bar curls
Alternate dumbbell curls
Focus on breathing, eccentric control and explosion at the bottom. Work to FAILURE!
Abs & Core Work (Anything. 2sets, 25 reps minimum. Get creative. Try new things)
Any Med Ball or Stability Ball work
Plank or side plank (1 min)
Prone cobra, yta, or swimmers
Stretch: Glutes, hams, calves and quads. Doorway stretch for chest. Single arm doorway stretch for shoulders and lats. Any others.
Goals: Increase overall level of fitness, size, strength and conditioning.
Assessment: Gait – Slight external rotation of femur. Slight elevation of left scapula. Severe protraction of shoulders. Overhead squat – Slight abduction of shoulders. Arms fall forward. Slight posterior pelvic tilt. Tight and weak medial glutes and hamstrings. Tight pecs..
Recommendations: 3 days strength training with hard stretching. 2 days/week non-impact cardiovascular training along with intense foam roll and stretch. Return to normal length glutes, calves, hamstrings, quads and it band. Stretch chest and shoulders. Strengthen upper and lower back, glutes and core.
Warm up: 10 minutes eliptical or bike (alternate days). Foam roll.
Day 1: Chest and Triceps 3 sets, 15 reps
Dumbell Press
Dips
Incline dumbbell fly
Dumbell pullovers
Skull crushers
Overhead rope tricep extension
Day 2: Legs and Shoulders 3 sets, 15 reps.
Single Leg Squats
Lunges (any type) driving with heal or Barbell squats
Leg Extensions
Leg Curls
Dumbell Press or behind neck smith press
Side Lateral Raise going wide
Rear Delt Rows on reverse pec deck or with dumbbell
Day 3: Back and Biceps 3 sets, 15 reps
Dumbell rows
Cable Lat pulls with indivual handles if possible
Any type of close grip row to work on scaption (pinching shoulder blades)
Straight bar curls
Alternate dumbbell curls
Focus on breathing, eccentric control and explosion at the bottom. Work to FAILURE!
Abs & Core Work (Anything. 2sets, 25 reps minimum. Get creative. Try new things)
Any Med Ball or Stability Ball work
Plank or side plank (1 min)
Prone cobra, yta, or swimmers
Stretch: Glutes, hams, calves and quads. Doorway stretch for chest. Single arm doorway stretch for shoulders and lats. Any others.
