View Full Version : westside routine

09-12-2011, 06:56 PM
this is my new routine hows it look,should i make any changes

Monday Repetition method /Dynamic Method
Bench Press w/fixed weight (225) 3 sets x max reps each set / or 8sets x3 reps @ 50%-60% of 1rm / or 5sets x 5reps / or 3sets x 8reps
Supplemental exercise – Lockouts @ various heights using Regular Grip or Close Grip 4sets x 5-8reps / or Flat Dumbbell Press
Pushdowns w/ triangle 4sets x10 reps
Dips (BW/or weighted) 3sets x10-12 reps
Rows (Double Dumbbell Row or Cable Rows) 3-4sets x10 reps
Face pulls 3sets x10 reps / or delt flys 3setsx10reps
Dumbbell Flys or Cable crossovers 3sets x 10reps

Wednesday –lower body /based on needs for flexibility and strength for football

Friday Max Upper Bench
Incline Bench/ 1, 2, 3 Board Press/ or Floor Press /1-3 reps working 90%-95% of 1RM and Alternating main lift every 2wks
Skull Crushers Flat or inclined / or Rolling DB extensions 5-6 sets x10 reps
Pushdowns W/rope 3-4 sets x 10 reps
Military Press 3-4 sets x 6-10 reps
Lat pulls 4 sets x 8 reps
Pec Deck 3 sets x 10 reps

09-12-2011, 09:03 PM
i would do front delts on DE and rear delts on ME days. other than that, looks solid. by any chance you have bands? incorporating bands into your DE/ME bench opens a huge variety of exercises and there easy to travel with. even on squat/deadlift for speed which is a great training tool for football

09-13-2011, 05:48 AM
yea i do have bands and yea i use to use them a good amount of the time and prob should start using them again