Jaybird88
04-12-2008, 04:32 PM
WS4SBIIIv3
ME Upper Body
Flat Bench: (work up to 3xMax)
Incline DB Bench: (2xMax)
DB Rows: (4x12)
Dips: (4x12)
BB Shrugs: (3x15)
BB Curls: (3x8)
DE Lower Body
Box Squats/Racks***: (5x3)
Platform Pulls: (3x5)
BB Row: (3x8)
Weighted Ab Work
Upper Body Repetition
Flat DB Bench: (4x12)
Chin-ups: (3x8)**
Face Pulls: (3x8)**
One-Arm DB Press: (4x10)
DB Shrugs: (3x10)**
Tricep Extensions: (3x12)**
Hanging Abs
ME Lower Body
Deads/Squats***: (work up to 3xMax)
Good Mornings: (3x8)
Pull Throughs: (3x8)
Front Squats: (3x8)
Abs
*(perform 2 sets of max reps.(Choose a weight you can perform for 15-20
reps on the 1st set. Use the same weight for both sets and rest
3-4 minutes between sets).
**Superset one exercise from “Group 1” with one exercise from “Group
2.”
***Alternate Box Squats and Rack Pulls on DE Lower; likewise, switch
between Squats and Deads on ME Lower. Do so weekly.
Ok, so this is my version of Defranco's Westside for Skinny Bastards(3). I've been satisfied so far with my progress physique wise, as I have made gains and that's what the program promised. Now, I'm prepared to focus on my big three and I'm not so sure my setup will do it.
So, I come to you all, the people that have taught me the bulk of what I know and believe, in hopes of having my plan picked to pieces in order to set me on a path to having A MIGHTY BIG 3! I know we deal with people coming on here all the time, searching for the magic program that will change their lives, and in some cases, we sure do improve some lifestyles. I am not searching for the one setup that will make me great. I merely wish for an optimal plan to get me into the game.
My main complaint is that I don't feel I'm putting enough time into both squats and deadlifts. Maybe I am and I'm just being ignorant. If so, tell me. But if there is something that could or should change that will increase my gains and get me on a good path, let me know! Thanks guys!
ME Upper Body
Flat Bench: (work up to 3xMax)
Incline DB Bench: (2xMax)
DB Rows: (4x12)
Dips: (4x12)
BB Shrugs: (3x15)
BB Curls: (3x8)
DE Lower Body
Box Squats/Racks***: (5x3)
Platform Pulls: (3x5)
BB Row: (3x8)
Weighted Ab Work
Upper Body Repetition
Flat DB Bench: (4x12)
Chin-ups: (3x8)**
Face Pulls: (3x8)**
One-Arm DB Press: (4x10)
DB Shrugs: (3x10)**
Tricep Extensions: (3x12)**
Hanging Abs
ME Lower Body
Deads/Squats***: (work up to 3xMax)
Good Mornings: (3x8)
Pull Throughs: (3x8)
Front Squats: (3x8)
Abs
*(perform 2 sets of max reps.(Choose a weight you can perform for 15-20
reps on the 1st set. Use the same weight for both sets and rest
3-4 minutes between sets).
**Superset one exercise from “Group 1” with one exercise from “Group
2.”
***Alternate Box Squats and Rack Pulls on DE Lower; likewise, switch
between Squats and Deads on ME Lower. Do so weekly.
Ok, so this is my version of Defranco's Westside for Skinny Bastards(3). I've been satisfied so far with my progress physique wise, as I have made gains and that's what the program promised. Now, I'm prepared to focus on my big three and I'm not so sure my setup will do it.
So, I come to you all, the people that have taught me the bulk of what I know and believe, in hopes of having my plan picked to pieces in order to set me on a path to having A MIGHTY BIG 3! I know we deal with people coming on here all the time, searching for the magic program that will change their lives, and in some cases, we sure do improve some lifestyles. I am not searching for the one setup that will make me great. I merely wish for an optimal plan to get me into the game.
My main complaint is that I don't feel I'm putting enough time into both squats and deadlifts. Maybe I am and I'm just being ignorant. If so, tell me. But if there is something that could or should change that will increase my gains and get me on a good path, let me know! Thanks guys!