Going to start west side for skinny bastards monday, i need to gain weight and I havent been doing to well on another program so im going to try westside again and start getting stuff done
Monday ME upper
Flat bench 5x3-5 reps, ramp to top set
incline dumbell press 3x8 reps
barbell rows 4x10-12 reps
bent over rear delts 3x10-15 reps
weighted sit ups 3x15 reps
Wednesday ME Lower
High bar squats 5x5 reps, ramp to top set
Barbell step ups or barbell lunges 3x8-12 reps
RDL's 3x8 reps
plate pinches or static dumbell/barbell holds 3xtimed sets
Friday RE upper
Flat bench: 3x max reps with 135 pounds
Incline Dumbell tricep extensions 3x10-15 reps
Chins 4x8-12 reps
Lateral raises 3x10-15 reps
Dumbell curls 3x8-10 reps
Abdominal training circuit (crunches, leg raises, db side bends)
ill be doing that for 2-3 weeks then cycling out ME lifts. any critizism?
I'm going to start WS4SB this week and this looks just like my routine. Are you going to add in any conditioning, GPP or skill training?
I went to Rhodestown and all I got was this high cholesterol
no, or not yet at least. I have a very busy schedual and working out 3 days a week is hard enough as it is.
Need pull throughs or GHR's on lower day.
You know the princle behind WS is cycling the major exercises?
looks good but be sure to cycle exersizes
2000 or bust
its a solid program if you know what youre doing.....the only thing I dont like is only 1 lower body day, but you for sure make progress in your above program.