lector606
11-04-2005, 05:56 PM
Hey guys I finally decided to try westside for skinny bastards. I am really excited about it but I am having a couple problems. This is what I have chosen for my first few weeks:
+++++ Max Effort Upper Body (Monday) +++++
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Close-grip bench press (index finger on smooth part of bar)
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 barbell rows
D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Bent-over dumbbell rear delt flyes
E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Hanging leg raises
+++++ LOWER BODY – (Wednesday) +++++
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Squats
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Bulgarian split squat variation
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10
Romanian deadlifts
D. GRIP TRAINING – Perform 3 sets of timed sets.
Wrist roller
++++++ REPETITION UPPER BODY – (Friday) ++++++
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Skull crushers (EZ bar or straight bar)
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.
Dumbbell shoulder press (seated or standing)
E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps
Alternate dumbbell curls (standing or seated incline)
F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
I am having trouble picking a repitition exercise for my repitition day. I sort of want to do parallel bar dips but last time I tried I can do 55 with my bodyweight, so I guess I should do bench press?
Also I really want to find a way to work olympic lifts in here, is there any possibility of me just adding a lift to a day? Like for instance on my lower body day after squats could I do hang clean front squats (don't ask lol, I just love doing these). Possibly maybe do clean and press instead of dumbbell shoulder press on my repitition day, or do it with medium weight for my repitition exercise? Can I fit in overhead squats anywhere?
Maybe if instead of the exercises on the repitition day I messed with it a bit? Repitition exercise, then clean + press, then overhead squats, then triceps assistance, then elbow flexion, then abs?
Thanks very much for reading this I know it can be a bit long! Any input on my program at all is very much appreciated.
+++++ Max Effort Upper Body (Monday) +++++
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Close-grip bench press (index finger on smooth part of bar)
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 barbell rows
D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Bent-over dumbbell rear delt flyes
E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Hanging leg raises
+++++ LOWER BODY – (Wednesday) +++++
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Squats
B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Bulgarian split squat variation
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10
Romanian deadlifts
D. GRIP TRAINING – Perform 3 sets of timed sets.
Wrist roller
++++++ REPETITION UPPER BODY – (Friday) ++++++
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Skull crushers (EZ bar or straight bar)
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.
Dumbbell shoulder press (seated or standing)
E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps
Alternate dumbbell curls (standing or seated incline)
F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
I am having trouble picking a repitition exercise for my repitition day. I sort of want to do parallel bar dips but last time I tried I can do 55 with my bodyweight, so I guess I should do bench press?
Also I really want to find a way to work olympic lifts in here, is there any possibility of me just adding a lift to a day? Like for instance on my lower body day after squats could I do hang clean front squats (don't ask lol, I just love doing these). Possibly maybe do clean and press instead of dumbbell shoulder press on my repitition day, or do it with medium weight for my repitition exercise? Can I fit in overhead squats anywhere?
Maybe if instead of the exercises on the repitition day I messed with it a bit? Repitition exercise, then clean + press, then overhead squats, then triceps assistance, then elbow flexion, then abs?
Thanks very much for reading this I know it can be a bit long! Any input on my program at all is very much appreciated.