Post by john on Nov 26, 2005 15:18:33 GMT -5
Well i'm doing westside for skinny bastards but i switched somethings up because i dont have the equipment
This is what my program looks like I'm starting my 2nd Week today and suggestions i would greatly appreciate.
Saturday
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Thick bar or regular barbell bench press
B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.
Incline dumbbell bench press
C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.
**Bent-over dumbbell or barbell rows
D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Red and Yellow Bands pull on them outwards < >
E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Sit Ups
Monday
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Front squats
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Barbell step-ups
*C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Romanian deadlifts
D. GRIP TRAINING – Perform 3 sets of timed sets.
Plate pinch gripping
Wednesday
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
Regular push-ups
B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Skull crushers
C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.
Chin-ups or Pull-ups
D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.
Barbell or dumbbell shrugs
E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.
Alternate dumbbell curls
F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
Friday
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Box squats
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Single leg squats, back leg elevated
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Leg curls
D. GRIP TRAINING – Perform 3 sets of timed sets.
Thick bar or heavy dumbbell holds
NOTE: You can do sprints and skill training.
This is what my program looks like I'm starting my 2nd Week today and suggestions i would greatly appreciate.
Saturday
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Thick bar or regular barbell bench press
B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.
Incline dumbbell bench press
C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.
**Bent-over dumbbell or barbell rows
D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Red and Yellow Bands pull on them outwards < >
E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Sit Ups
Monday
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Front squats
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Barbell step-ups
*C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Romanian deadlifts
D. GRIP TRAINING – Perform 3 sets of timed sets.
Plate pinch gripping
Wednesday
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
Regular push-ups
B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Skull crushers
C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.
Chin-ups or Pull-ups
D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.
Barbell or dumbbell shrugs
E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.
Alternate dumbbell curls
F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
Friday
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Box squats
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Single leg squats, back leg elevated
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Leg curls
D. GRIP TRAINING – Perform 3 sets of timed sets.
Thick bar or heavy dumbbell holds
NOTE: You can do sprints and skill training.
