Thread: Routine help
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04-29-2005, 12:54 PM #1Junior Member
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Routine help
I started working weekends last week and can't make it to the gym anymore on those days so I switched up my routine to accomodate, what do you think. Try to do a bit of a modified westside program.
Monday-Max Effort Squat exercise(GM's,deadlift variations,lowbox squats,etc.)
Heavy hamstring work,(quads only 1 exercise if any), Abs, Calves
Tuesday-dynamic effort bench(use mini bands or straight weight 9setx3reps,work up every other week)
Heavy Tricep and bicep work,forearms-wrist curls
Wednesday-Back/shoulders/Traps
Thursday-dynamic squat, (box squat various band tensions 6-12x2)
Heavy quad work,light hamstring,Abs, Calves
Friday-Max effort bench(max 1-5reps-boards,floor press, rev. bands,etc.)
Heavy chest and tricep work,forearms-reverse grip curls,wrist curls
Sat and Sun is my off days.
See anything that I should change.
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04-30-2005, 03:11 PM #2Associate Member
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I think you should have some rest day instead of a 5 days ON ...
like 2 ON, 1 OFF etc..
What do you think ?
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04-30-2005, 03:12 PM #3Originally Posted by SayHelotomylilFriend
i agree.......not enough rest.........i only work out mon/wed/fri and that is more than sufficient for me
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04-30-2005, 03:44 PM #4Associate Member
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Originally Posted by wolfyEVH
I think you should add sunday also...
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04-30-2005, 04:40 PM #5
you dont give legs enuff rest thats for dam sure. when doing compound motion its very difficult to isolate the quad from the ham
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04-30-2005, 07:21 PM #6
Keep it just like you have it. Don't pound your shoulders too hard on Wednesday though, especially if you're using bands with speed work. If you're training rear delts on Wednesday (only once a week) make sure you work the hell out of them.
Last edited by Kimura; 04-30-2005 at 07:24 PM.
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04-30-2005, 07:43 PM #7Junior Member
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I figure mon and thurs day isn't to little rest. Its only 24 less hrs than the typical westside template. 24hrs xtra wouldn't hurt but I absolutely cannot workout on the weekends. I work 7-4 and my gym is only open 10-2 on the weekends. My gym is gay!
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04-30-2005, 07:48 PM #8Junior Member
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Originally Posted by Kimura
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04-30-2005, 07:56 PM #9Junior Member
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nevermind cant pm you. I'll get hold of ya.
Check your emailLast edited by ScooterBoy; 04-30-2005 at 08:04 PM.
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04-30-2005, 08:57 PM #10
I would modify it to a upper/lower (off) upper/lower split. . .
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