Hi everyone
Hope all are doing good here and ripping the iron to shreds…
i had a loongg break due to job and family commitments…so back in the gym after 4 months…
i hired a PT in he gym…spoke with him about my plateau and how I have stagnate…he advised me a Strength and Conditioning phase for 4-6 weeks, to correct the movements…and then move into the next stage, which i guess will be a 5 day split…The program is 3 days per week, as below, with 60 sec rest between each set
Day 1: Chest and Shoulders and Calves
Dumbell Bench Press(12,8,6,6)
30 degree Incline flies(8,8,8,8)
30 degree Smith Machine Incline press(15,15,15)
Machine Reverse Flyes( 12 ,8,6,6)
Dumbell Lateral Raises(10,10,10)
Standing Calf Raises(12,8,8,8)
Day 2: Back and Biceps and abs
Snatch Grip Deadlifts(12,8,6,6)
Seated Rows(12,8,6,6)
Lat Pulldowns(10,10,10,10)
Hammer curls(12,8,6,6)
Dumbell Curls(10,10,10)
Dumbell Situps (10,10,10,10)
Day 3: Triceps and Legs
Overhead Rope Extensions(12,8,6,6)
Triceps Pulldowns(10,10,10)
Leg Press(12,8,6,6)
Squats(10,10,10)
Leg Curls(12,8,6,6)
He’s also advised me to do three times a week…so I do Cross Trainer for 15 minutes, getting my heart rate upto 70%-80% , twice a week and then Rpm(Spin class once week…
What do you guys think?..that Pt is way too expensive for me at the moment($100 AUD for 45 minutes) thinking of not continuing with him…