Nick's Training, In His Own Words

"When I started training after my accident, I wore a chest brace. I started with the bench press and from that I built my confidence. I really wanted more. Instead of thinking I couldn't do this or that, I had a more open mindset. Instead of thinking I couldn't do it, I started thinking, "How could I do this? Or how can I make adjustments to make it work for me?"

Nick Scott Fitness 360

Watch the video: 11:41



"If there wasn't a spotter, I did a lot of my training on the Smith Machine. Instead of adjusting to the incline from the flat bench, I just adjust the Smith Machine and raise it up. I didn't need to be on an incline bench to do incline curls; I could simply lean back and be in the same position for the movement.

"I started to think outside the box. It's really about the angles of the body and the movement. Understanding how to do the movements in a different mindset gave me an understanding of how I needed to adjust my training."

Training Splits

"I train 5-6 days per week, but it's usually 6 days. In the beginning of the week, I train the larger muscle groups, and at the end of the week, I train the smaller muscle groups."

  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Quads and Abs
  • Thursday: Shoulders and Traps
  • Friday: Biceps, Triceps, Forearms
  • Saturday: Hamstrings, inner/outer thighs; abs … or Rest
  • Sunday: Rest

Training

Aim for 8-10 reps for most sets. 12 reps on some exercises.

Day 1: Back
1
Wide-Grip Lat Pulldown
4 sets, 8-12 reps
2
Close-Grip Front Lat Pulldown
4 sets, 8-12 reps
3
One-Arm Dumbbell Row
4 sets, 8-12 reps (per arm)
4
Seated Cable Rows
4 sets, 8-12 reps
Day 2: Chest
1
Smith Machine Bench Press
4 sets, 8-12 reps
2
Leverage Incline Chest Press
4 sets, 8-12 reps
3
Cable Crossover
4 sets, 8-12 reps
4
Straight-Arm Dumbbell Pullover
4 sets, 8-12 reps

Day 3: Rest

Day 4: Shoulders and Traps
1
Seated Barbell Military Press
4 sets, 8-12 reps
2
Side Lateral Raise
4 sets, 8-12 reps
3
Front Dumbbell Raise
4 sets, 8-12 reps
4
Reverse Machine Flyes
4 sets, 8-12 reps
5
Smith Machine Shrug
4 sets, 8-12 reps
Day 5: Biceps and Triceps
1
Barbell Curl
4 sets, 8-12 reps
2
Dumbbell Alternate Bicep Curl
4 sets, 8-12 reps
3
Hammer Curls
4 sets, 8-12 reps
4
Standing Biceps Cable Curl
4 sets, 8-12 reps
5
Smith Machine Close-Grip Bench Press
4 sets, 8-12 reps
6
Triceps Pushdown
4 sets, 8-12 reps
7
Lying Triceps Press
4 sets, 8-12 reps
8
Triceps Pushdown - Rope Attachment
4 sets, 8-12 reps
Day 6: Quads and Abs
1
Leg Press
4 sets, 8-12 reps
2
Leg Extensions
4 sets, 8-12 reps
3
Single-Leg Press
4 sets, 8-12 reps
4
Cable Crunch
4 sets, 8-12 reps
5
Ab Crunch Machine
4 sets, 15-20 reps
6
One-Arm High-Pulley Cable Side Bends
4 sets, 15-20 reps (per arm)
7
Hanging Leg Raise
4 sets, 15-20 reps

Day 7: Rest

Nick's Cardio, In His Own Words

"In the beginning I just pushed myself in a wheelchair. I hated doing that, but I still do it. I sit behind a recumbent bike and pedal with my hands and monitor my heart rate to make sure I don't go over what I need to do. I tried swimming, and some people like that, but I absolutely hate it. It's about figuring out what works for me.



"Eventually I go to the point where I could use the recumbent bike with my feet, but my feet fell off the pedals. I strapped my feet on with Velcro and that gave me problems. I lined the bottom of my shoes and the pedals with Velcro so they'd stick together. That worked for awhile, but it became a pain trying to line it up correctly. Sometimes I'd even bolt my shoes onto the pedals, but changing shoes became a pain. It's all about trying to find out what works for me."

Nick Scott Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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