Hi everyone! New to Tnation and new to personal training. I finally got my 1st Client!!
He’s mid 20’s good health, good ROM and flexibility. He’s looking to add mass. What I’m looking for is a just a bit of feedback on my routine right now and progressions from there. I’m a bit familiar but any other input is helpful. Unfortunately being new to the game and being a marathon runner, and only lifting a few times a week the technique I use won’t cut it here.
Currently I have him do bilateral weight training, a few compound movements. I’ll be working with him 3/days a week with split routine Day 1-chest/back Day 2-Bicep/Tricep/Core Day 3- Shoulders/Legs
I suggested he purchase protein (20-35G) range and increase his calorie intake. Also create a food log to go over nutrition points.
My current Splits are as follows: each 4 exercises 2/body part with one core/ low back exercise 2 sets 12-15 reps
Day 1- Chest/Back
Bench Press: 25lbs
Neutral Grip Pull up(assisted): - 90lbs-against bodyweight
Seated Chest Press: (50lbs)
Seated Row: 2 sets (40lbs)
Trunk Extension 2- sets (12-15 reps or until fatigued
Day 2- Bi- Tri
Barbell Curl- 30lbs
Lying down barbell press- 25lbs
Hammer curls with cable 30lbs
Tricep pulldown with cable- 25lbs
Day 3- Legs/ Shoulders
Barbell Front Raise-15lbs
leg press/Squat Machine- no weight or 20-25lbs- not sure may be to soon to teach the mechanics of a squat
Shoulder Press Machine- 35-40lbs
Stability Ball Roll out
My game plan is each session add 5lbs of weight as necessary about 2-3 progress change routine.