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Thread: Routine help

  1. #1
    ScooterBoy is offline Junior 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.

  2. #2
    SayHelotomylilFriend is offline Associate 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 ?

  3. #3
    wolfyEVH's Avatar
    wolfyEVH is offline Anabolic Member
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    Quote Originally Posted by SayHelotomylilFriend
    I think you should have some rest day instead of a 5 days ON ...

    like 2 ON, 1 OFF etc..

    What do you think ?

    i agree.......not enough rest.........i only work out mon/wed/fri and that is more than sufficient for me

  4. #4
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by wolfyEVH
    i agree.......not enough rest.........i only work out mon/wed/fri and that is more than sufficient for me

    I think you should add sunday also...

  5. #5
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    you dont give legs enuff rest thats for dam sure. when doing compound motion its very difficult to isolate the quad from the ham

  6. #6
    Kimura's Avatar
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    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 08:24 PM.

  7. #7
    ScooterBoy is offline Junior 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!

  8. #8
    ScooterBoy is offline Junior Member
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    Quote Originally Posted by Kimura
    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.
    Yea my main focus is back on that day and hit the traps pretty good if I didn't do any deadlifting on monday. Check you PMs kimura

  9. #9
    ScooterBoy is offline Junior Member
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    nevermind cant pm you. I'll get hold of ya.
    Check your email
    Last edited by ScooterBoy; 04-30-2005 at 09:04 PM.

  10. #10
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    I would modify it to a upper/lower (off) upper/lower split. . .

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