I have been trying to find a full westside routine for a while now but i have done it. Can anyone on here give me an example or describe their own for me.
Thanks, DLK
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I have been trying to find a full westside routine for a while now but i have done it. Can anyone on here give me an example or describe their own for me.
Thanks, DLK
go to elitefitnesssystems.com....all sorts of great westide routinesQuote:
Originally Posted by DLK
This is the Standard workout..
Monday - Max Effort Lower Body Day
Box Squats 3 sets of 5 (3-5 warm-up sets)
Good Mornings 3 sets of 5 (3-5 warm-up sets)
Pull-Throughs 4-8 sets of 8
Pull-down Abs 3-7 sets of 8
Hanging Leg Raises 4 sets to failure
Reverse Hypers 4 sets of 8
Wednesday - Max Effort Bench Day
-First 2 weeks: Board Press 3 sets of 5 (3-5 warm-up sets)
-Second 2 weeks: Floor Press 3 sets of 5 (3-5 warm-up sets)
Skull Crushers 60 total reps w/10 rep max per set
Seated Cable Row 3 sets of 8 (3-5 warm-up sets)
Face Pulls 3 sets of 8
External Rotations 4 sets of 8
Friday - Dynamic Effort Lower Body Day
Box Squat 15 sets of 2 reps
Romanian Deadlifts 4 sets of 15
Pull -down Abs 3-7 sets of 8
Hanging Leg Raises 4 sets to failure
Reverse Hypers 4 sets of 8
Sunday - Dynamic Effort Bench Day
Bench Press 15 sets of 3 reps
Pin Press 2 sets of 5 (3-5 warm-up sets)
Bent-over Barbell Rows 3 sets of 5 (3-5 warm-up sets)
Face Pulls 3 sets of 8
External Rotations 3 sets of 8
Seated Dumbbell Press 3 setsof 8
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And then here is a Modified Westside routine by a friend of mine who changed it up a little to help add some more mass...
Monday: Normally my "Max Effort" bench press day.
Flat bench DB press: 5x5
Push Presses: 5x5
Rows: (periodized Westside style)
Reverse Hypers: (Westside style)
External Rotations for rotator cuff: 2x8
Curls: 2x15
Elbow prehab
Wednesday: Normally my "Max Effort" squat/deadlift day.
Olympic Squats (narrow stance): 5x5
Stiff Legged Deadlifts: 5x5
Reverse Hypers: 3x8
Ab work
Side bends
Reverse curls:2x15
Friday: Dynamic Effort bench day
Speed bench with bands: 8x3
Close grip 2 board bench: 3x5
Rows
Reverse Hypers
Curls
Elbow Prehab
Sunday: Dynamic Squat/DL day
Box squats with bands: 8x2
Speed deadlifts with bands, sometimes standing on a platform with the bar resting right on top of my feet: 6x1
Reverse Hypers: 3x8
Shrugs: (I do shrugs for grip work, since I don't like static holds. This means I never use straps, and I usually either go for really high reps (20) or I use a 'clean grip', or sometimes both).
Ab work
Side bends
Excellent post..... you can also craft your own personalized routine by reading the articles and picking and choosing exercises
most people i know do this
MONDAY me sq/dl
gm or low box squat or dl variation, 1rm
hams
low back
abs
WEDNESDAY me bench
main bench move 1rm
shoulders
lats
tris
FRIDAY de sq/dl
speed box squat 10x2, 50-60%
speed pulls 6x1, 50-60%
hams
low back
abs
SUNDAY de bench
speed bench 8x3
shoulders
lats
tris
Yeah the beauty of WS is that you can change to different exercises as long as they are in the same area ( changing 1 ME exercise for another etc )
In fact one should be changing those exercises every couple of weeks... for more advanced powerlifters that have been doing the program for awhile... They should probably be changing their ME exercise every week.
Quote:
Originally Posted by phreezer
Good point Bro