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  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Pic this routine apart

    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? I have followed something similar in the past and it worked very good.

  2. #2
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    looks ok.


    you ever try dogg crap workouts?

    kinda similar.

    goodluck johan

  3. #3
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Quote Originally Posted by Jantzen4k
    looks ok.


    you ever try dogg crap workouts?

    kinda similar.

    goodluck johan

    yupp I have tried doggcrapp 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

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

  4. #4
    Jantzen4k's Avatar
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    cool.

    goodluck mate!

  5. #5
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    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.

  6. #6
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Quote Originally Posted by 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.
    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

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

  7. #7
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    thats me, but I'm just a little guy

  8. #8
    Kärnfysikern's Avatar
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    awsome chest and traps.

    chest is my biggest weakspot

  9. #9
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    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.

  10. #10
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Quote Originally Posted by 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.
    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

  11. #11
    Jantzen4k's Avatar
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    Quote Originally Posted by 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.

    big poppa pump weights 130lbs soaking wet.

    hes 5'9 too.

    ouch!



  12. #12
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    Quote Originally Posted by johan
    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?

  13. #13
    Kärnfysikern's Avatar
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    Quote Originally Posted by Big Poppa Pump
    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

  14. #14
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    Quote Originally Posted by Jantzen4k
    big poppa pump weights 130lbs soaking wet.

    hes 5'9 too.

    ouch!



    Ask jantzen what his legs look like

  15. #15
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    Quote Originally Posted by johan
    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
    thanks bro

  16. #16
    Kärnfysikern's Avatar
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    Quote Originally Posted by Big Poppa Pump
    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

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