Transformation of Nick "The Beast" Scott

Super fitness

Program Designed for Athletes to Increase Athleticism, Quickness, Explosiveness, Power, Stamina, and Motivation

Chest Program

bench Press

3 sets of 12-10-8 reps

lie on your back on a flat bench. keep your buttocks in contact with the bench and your feet flat on the floor

Incline Press

3 sets of 12-10-8 reps

lie on an incline bench set at an angle 45 degrees. take an overhand grip on the barbell with your hand more than shoulder-width apart

Dumbbell Flys

3 sets of 10-8-6 reps

Lie flat on a narrow bench to allow free movement of your shoulders. hold the dumbbells with your arms extended and you elbows slightly bent to lessen the stress on the joint

Parallel bar dips

3 sets of 10-8-6 reps

Support yourself with your arms staight and your torso hanging down from your shoulders

Back Program

Chin-ups

3 sets of 12-10-8 reps

Extend your arms and take a wide, overhand grip on a chinning bar

lat pulldowns

3 sets of 12-10-8 reps

Sit facing the machine and wedge your knees under the restraint pad provided.

take a very wide overhand grip on the bar

Seated rows

3 sets of 12-10-8 reps

Sit facing the machine.place your feet against the foot stops and lean toward the pulley

Bent rows

4 sets of 10-10-8-8 reps

Stand with your knees slightly flexed. bend your torso at an angle 45 degrees, keeping your back straight. Take an overhand grip on the bar with your hands more than shoulder-width apart and your arms dangling straight down from your shoulders

Shoulders Program

Back Press

3 sets of 12-10-8 reps

Sit on a bench with your back straight. Grasp a barbell with an overhand grip and res the barbell across your shoulders behind your neck

Front raises

3 sets of 12-10-8 reps

Stand with your feet slightly apart. hold the dumbbells with your palms down, resting the dumbbells on your thighs or slightly to your sides

Bent-over Lateral raises

3 sets of 12-10-8 reps

Stand with your feet spread apart and your knees slightly bent. bend forward at the waist and keep your back straight. hold the dumbbells with your elbows slightly bent