My WS4SB

[Natetaco]

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?

[Scooter]

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?

[Natetaco]

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.

[Clifford Gillmore]

Need pull throughs or GHR's on lower day.


You know the princle behind WS is cycling the major exercises?

[Stumprrp]

looks good but be sure to cycle exersizes

[Natetaco]

Need pull throughs or GHR's on lower day.


You know the princle behind WS is cycling the major exercises?

yeah, thats what i said in the routine, cycle major lifts every 2-3 weeks.

why pull throughs or ghr? I dont think the gym i go to has a GHR.

[bigmoney]

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.