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Nick Scott Fitness 360: Training

After a car accident left him wheelchair-bound, Nick Scott started to lift harder than ever. Check out his training regimen!

Nick Scott Fitness 360: Training

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

3-4 sets, 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

3

One-Arm Dumbbell Row

3-4 sets, 8-12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Seated Cable Rows

3-4 sets, 8-12 reps
Seated Cable Rows Seated Cable Rows

Day 2: Chest
1

Smith Machine Bench Press

3-4 sets, 8-12 reps
Smith Machine Bench Press Smith Machine Bench Press

2

Leverage Incline Chest Press

3-4 sets, 8-12 reps
Leverage Incline Chest Press Leverage Incline Chest Press

3

Cable Crossover

3-4 sets, 8-12 reps
Cable Crossover Cable Crossover

4
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Day 3: Rest
Day 4: Shoulders & Traps
1
Seated Barbell Military Press Seated Barbell Military Press

2

Side Lateral Raise

3-4 sets, 8-12 reps
Side Lateral Raise Side Lateral Raise

3

Front Dumbbell Raise

3-4 sets, 8-12 reps
Front Dumbbell Raise Front Dumbbell Raise

4

Reverse Machine Flyes

3-4 sets, 8-12 reps
Reverse Machine Flyes Reverse Machine Flyes

5

Smith Machine Shrug

3-4 sets, 8-12 reps
Smith Machine Shrug Smith Machine Shrug

Day 5: Biceps & Triceps
1

Barbell Curl

3-4 sets, 8-12 reps
Barbell Curl Barbell Curl

2
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

3

Hammer Curls

3-4 sets, 8-12 reps
Hammer Curls Hammer Curls

4

Standing Biceps Cable Curl

3-4 sets, 8-12 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

5
Smith Machine Close-Grip Bench Press Smith Machine Close-Grip Bench Press

6

Triceps Pushdown

3-4 sets, 8-12 reps
Triceps Pushdown Triceps Pushdown

7

Lying Triceps Press

3-4 sets, 8-12 reps
Lying Triceps Press Lying Triceps Press

8
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Day 6: Quads & Abs
1

Leg Press

3-4 sets, 8-12 reps
Leg Press Leg Press

2

Leg Extensions

3-4 sets, 8-12 reps
Leg Extensions Leg Extensions

3

Single-Leg Press

3-4 sets, 8-12 reps
Single-Leg Press Single-Leg Press

4

Cable Crunch

3-4 sets, 15-20 reps
Cable Crunch Cable Crunch

5

Ab Crunch Machine

3-4 sets, 15-20 reps
Ab Crunch Machine Ab Crunch Machine

6
One-Arm High-Pulley Cable Side Bends One-Arm High-Pulley Cable Side Bends

7

Hanging Leg Raise

3-4 sets, 15-20 reps
Hanging Leg Raise Hanging Leg Raise

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