I’m 27 years old, 6’9" (206 cm) tall and I weigh around 275 lbs (125 kgs). Been lifting for quite some time now, but just recently decided to get big, like really big. So I would like to ask your comments about a training plan I got from a personal trainer.
Been following it for about 2 months now and not much to complain about. Just thought maybe I could get some feedback to change a couple of exercises based on my size, etc.
Sorry if something is not understandable. It was all in my native language and I had to translate it to English.
NB! I eat around 3400 calories a day and I train in the mornings around 6.45 AM until 8.15 AM.
Normal rest is 60-75 seconds between sets.
Exercises with tilted letters have 45 seconds rest.
And the ones in Bold take 2-3 minutes rest (for strength)
Monday: Chest + 1 light back
Bench press: 5x5-8 (first week 5x5, second 5x6, third 5x7 and fourth 5x8 - thereafter I raise the weight and start with 5x5 again)
Incline dumbbell bench press: 4x8
Decline bench press: 4x10
Dumbbell/cable flyes: 4x12
Cable pulldown behind neck: 5x15
Plank (core/abs): 4x1min (raise every time)
Lunges with dumbbells: 4x16 steps
Front squat: 4x8
Lying leg curls: 4x10
Seated leg extension: 4x10
Standing calf raises: 4x8
Standing dumbbell flyes: 4x12
Barbell chin raise: 4x12
Seated(crunched) dumbbell flyes: 4x15
Cable rows wide grip: 4x15
Standing military press: 3x20
Crunches (abs): 4x12
Thursday: Back + light chest
Pull ups: 5x5-8 (I’m using little counter resistance, as I’m not that strong yet)
Bent over barbell row: 4x8
Neutral grip lat pulldown: 3x10
Cable row: 3x10
Lat pullover machine: 3x12
Romanian deadlift: 4x8
Bench press with dumbbells: 5x15
Friday: Triceps/Biceps + light legs
Dumbbell overhead triceps extension: 4x10
Wide grip triceps pushdown with rope: 4x12
Barbbell biceps curl: 4x8
Dumbbell preacher curl (one hand): 4x10
Barbbell preacher curl: 4x12
Leg press: 5x15
Thank you for reading this long-ass post!