Jevonde Wallace Training Program
Below you will find your training program with videos and instructions. When it comes to training it takes hard work, patience, and consistency. Instant gratification doesn’t exist when it comes to building muscle. This is where a lot of people tend to get discouraged and fall off. That is why I’m big on mindset. If you already understand that greatness takes time and are willing to stick with it then you will be able to see results. It’s important to stick with a program for at least 6-8 weeks. If I feel I need to make adjustments soon per your feedback I will do so. Let’s GO!
We will start off with a 3-day split. The first phase I like to focus on making sure you’re getting to the gym and machine training. The purpose of starting off with machine training is because it’s straightforward, you get to feel which muscles are being engaged, and forces proper form. For each exercise please warm up with at least 2 sets before getting into your working set. This is important because if the muscles aren’t warmed up you are at risk for injury.
Day 1: Shoulders & Chest
1) Shoulder machine press 3x10-12 (3 sets 10-12 reps)
2) Seated lateral raises 3x12
3) Rear delt fly 3x12
4) Chest Fly 3x12
5) Chest press 3x10-12
Day 2: Lower body/glutes
1) Glute Warm Up DO NOT skip this. It is key for glute activation and will help you engage your glutes while training. 3 rounds 8 reps for each
2) adductor and abduction machine 2x20
3) Glute kick back machine 2x15
4) Leg extension 3x10-12
5) Lying leg curl 3x10
Day 3: Back & Biceps
1) Assisted pull ups 3x10
2) Bicep curls 4x10
3) Lateral pull down 4x10
4) Seated rows 4x10
5) Cable lat pull over 4x10