Exercise Program
Given that the individual has a bit of experience and access to a gym, we can design a well-rounded program focusing on progressive overload.
Week 1-4: Building Foundations
Monday: Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 10 |
| Dumbbell Flyes | 3 | 10 |
| Tricep Pushdown | 3 | 10 |
Wednesday: Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 3 | 10 |
| Seated Row | 3 | 10 |
| Dumbbell Curl | 3 | 10 |
Friday: Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 10 |
| Calf Raise | 3 | 10 |
| Seated Dumbbell Press | 3 | 10 |
Week 5-8: Intensification
- Increase weight for each exercise while aiming for 3 sets x 8 reps
- Introduce one more exercise per muscle group
Week 9-12: Specialization
- Focus on weak points and prioritize them in workouts
- Further increase weight and adjust rep ranges to 3 sets x 6-8 reps
Note: Always warm up before starting and cool down after workouts. For the left shoulder, avoid any exercise that causes discomfort and consider seeing a physiotherapist for targeted exercises.
Nutrition
- Caloric Intake: Around 2500-3000 calories/day
- Macronutrients:
- Protein: 1.8g/kg of body weight
- Carbs: 3-4g/kg of body weight
- Fats: Remainder of calories
- Meal Timing: Try to eat 4-6 smaller meals throughout the day to make it easier to consume more calories.
Lifestyle
- Sleep: The current sleep pattern is not bad, but try aiming for 8 hours for optimal recovery.
- Stress: Stress levels are low, which is good for recovery and muscle gain.
Monitoring & Adjustments
- Weekly weigh-ins to monitor weight gain
- Every 4 weeks, evaluate strength and muscle gain to adjust the program
Disclaimer: Please remember to consult a healthcare provider before starting any new fitness or nutrition program, especially given the history of shoulder dislocation.