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Thread: So whats the big idea on the WBB routines?

  1. #1
    Just call me Chris chrislehr's Avatar
    Join Date
    Feb 2002
    Boston, MA

    So whats the big idea on the WBB routines?

    I am on WBB1 now... (well, a modified version of such) - I looked through #2, and a lot of the excersizes cant be done in my home gym.... and #3 (although I have not read it fully yet) has cable stuff too..

    So, what is your goal... to follow WBB recommendations, or to try a bunch of stuff and see what works for you, or to build a routine based on which ones work - or what?

    For me, I want a routine that I can add more to over time, and change out different workouts... I am pretty happy with my modified WBB#1 though:

    Day 1 : Chest and Back
    Flat Barbell Bench Press : 2 x 8 reps
    Low Incline Dumbbell Press : 2 x 8 reps
    Incline Barbell Bench Press : 2 x 8 reps
    Decline Barbell Bench Press : 2 x8 reps
    Arnolds: 2x8
    Dips: 2x8
    Chin ups : 2 x 8 reps
    Dead Lifts : 2 x 8 reps
    Barbell Rows : 2 x 8 reps
    Shrugs : 2 x 10 reps

    Day 2: Aerobic and Abs
    Jogging 1 mile
    Sit Ups weighted, unweighted
    Hanging Leg Lifts
    Ab wheel - straight
    Crunches and Weighted Crunches

    Day 3 : Legs
    Squats 2 x 10 reps
    Hack Squats (bar behind legs) : 2 x 10 reps
    Leg Curls : 2 x 10 reps
    Leg Extensions 2 x 10 reps
    Straight Legged Deadlifts (touch toes) : 2 x 10 reps
    Standing Calve Raises : 3 x 10 reps

    Day 4: Aerobic and Abs
    Sit Ups weighted, unweighted
    Ab wheel - straight
    Hanging Leg Lifts
    Crunches and Weighted Crunches

    Day 5 : Shoulders, Triceps and Biceps
    Military Press: 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises (Arms up on side): 2 x 10 reps
    Narrow Grip bench Press : 2 x 6-8 reps
    Skull crushers : 2 x 6-8 reps
    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps
    Forearm rollups 3x up and down

    Aerobic excersize

  2. #2
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Cambridge, England
    hey bro...

    The wbb routines can be carried out to the T, or you can modify them,

    For example WBB 1 is a low volume routine. I folloed it to the T and got GREAT results from it. Some people may want to do more volume and use it as a base to play with.

    It pretty much covers all angles but hey if you wanna add to it thats great. Do what you feel is right for you.

    Generally though for beginners its a good routine to follow closely.

    keep us updated on your progress!

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