Pic this routine apart

[Kärnfysikern]

Day 1 monday, chest, back, arms
Flat bench 3 set
barbelrow 3 set
Incline db press 3 set
close grip Latpulldown3 set
Skullcrusher(nosebreaker) 3 set
barbelcurl 3 set

Day 2 tuseday. lower back, legs, calfes, abs
Deadlift 3 set
Legpress 3 set
Lunges 3 set
Legexstension 3 set
Cybexcalf 3 set
Incline weighted situp 3 set

Day 3 thursday chest,back,triceps, shoulders
Incline bench 3 set
t-bar 3set
Dips or flyes(depending on energy) 3 set
Chins 3 set
Tate press 3 set
Laterals 3 set
Any rear delt exercise 3 set
Any biceps exercise if I have any energy left


Day 4 Friday legs, calfs, abs
Hacksquat 3 set
Cybex onelegpress 3 set
hamcurl 3 set
Seated calfpress 3 set
legraise 3 set

Reps will be done 15, 10, 5 for each exericse except deadlift where I will do 8, 5, 3

After 2 weeks I replace each exercise with another similar exercise(rackpulls instead of dl, squat instead of legpress, t-bar machine with barbel t-bar, wide chins instead of wide grip lat pulldown ect). The lower back will take a beating with deadlifts, t-bar and bb rows spread out on 3 days but I think it can handle it cause I have in the past been able to deadlift twice a week. I wont go mega heavy on both bb rows and t-bar rows in the same week either. I have no squats in the first rotation cause I dont want to squat heavy and deadlift heavy in the same week preferably.

So what do you think? :unsure: I have followed something similar in the past and it worked very good.

[Jantzen4k]

looks ok.


you ever try dogg crap workouts?

kinda similar.

goodluck johan

[Kärnfysikern]

looks ok.


you ever try dogg crap workouts?

kinda similar.

goodluck johan


yupp I have tried doggcrapp :lift: this is more towards a wsb way of splitting upp the body I guess. I have done so much wsb that the split is ingrained into my head :lol:

after the competition I will do wsb while bulking for the first time ever that is gonna be fun :D

[Jantzen4k]

cool.

goodluck mate!

[Big Poppa Pump]

only 3 sets of bi's for the whole week? Seems like way too liitle to me. but looks like your also alot bigger than I am, so I guess don;t take my advice.

[Kärnfysikern]

only 3 sets of bi's for the whole week? Seems like way too liitle to me. but looks like your also alot bigger than I am, so I guess don;t take my advice.

My biceps grow as much when I dont work then directly as when I do a ****load of biceps work for some reson. Triceps on the other hand is different. The more I punsih them the more and faster they grow. For a period I did hit them 3 times a week and they grew like weed :D

if that is you in your avatar then you are alot bigger then me bro :lift:

[Big Poppa Pump]

thats me, but I'm just a little guy

[Kärnfysikern]

awsome chest and traps.

chest is my biggest weakspot :(

[Big Poppa Pump]

Arms in general are bad for me. Just feel like no matter what i do, they are long skinny stringbeans. Looks like you just really thick overall..I'd trade in a second.

[Kärnfysikern]

Arms in general are bad for me. Just feel like no matter what i do, they are long skinny stringbeans. Looks like you just really thick overall..I'd trade in a second.

Thanks bro.

arms are hard for me to. Or well triceps is a strong point for me, but generaly they are not big. Around 17 inches at 10% bf.

Why dont you give a westside powerlifting routine a go. It will FOR SURE put ****LOADS of meat on your triceps and entire body. It thickens you upp like nothing else I promise

[Jantzen4k]

Arms in general are bad for me. Just feel like no matter what i do, they are long skinny stringbeans. Looks like you just really thick overall..I'd trade in a second.


big poppa pump weights 130lbs soaking wet. :D

hes 5'9 too. :(

ouch! :eek:


:hello:

[Big Poppa Pump]

Thanks bro.

arms are hard for me to. Or well triceps is a strong point for me, but generaly they are not big. Around 17 inches at 10% bf.

Why dont you give a westside powerlifting routine a go. It will FOR SURE put ****LOADS of meat on your triceps and entire body. It thickens you upp like nothing else I promise

whats the westside powerlifting routine?

[Kärnfysikern]

whats the westside powerlifting routine?

do a search in the powerlifting forum on this site. I think there are some good posts with links to all the good sites and articles about westside. its not a set routine realy its whole emphasis is to find weakspots and hit them hard. it focuse equaly much on speed as on explosivness.

If you dont find anything from a search I will hit you upp with some links :lift:

[Big Poppa Pump]

big poppa pump weights 130lbs soaking wet. :D

hes 5'9 too. :(

ouch! :eek:


:hello:


Ask jantzen what his legs look like

[Big Poppa Pump]

do a search in the powerlifting forum on this site. I think there are some good posts with links to all the good sites and articles about westside. its not a set routine realy its whole emphasis is to find weakspots and hit them hard. it focuse equaly much on speed as on explosivness.

If you dont find anything from a search I will hit you upp with some links :lift:

thanks bro

[Kärnfysikern]

thanks bro

it takes a while and a ****load of reading to get a hang of it since it is very different from a regular bodybuilding routine. But its well worth the time. I have learned so much from the articles about westside and the principles behind everything. It has influenced every part of my thinking concerning weightlifting and made me realise many of the errors with traditional bodybuilding