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Thread: Westside for Skinny Bastards

  1. #1
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    Westside for Skinny Bastards

    Been reading about this routine, looks like something I would be interested in. Just a qustion, on the Max Effort upper bodyday, I would go something like this
    Barbell Bench
    Incline Dumbell Bench
    BO Rows

    its just the 4th excersize im not sure about.

    D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.

    Choose one of the following exercises:

    Seated rear delt machine
    Seated dumbbell "power cleans"
    Bent-over cable flyes (single arm)
    Standing face pulls
    Rope pulls to throat
    Bent-over dumbbell rear delt flyes
    Cable "scarecrows"(shown below)


    Which would you guys recommend I do? I have never really done any of the excersizes on the list.

  2. #2
    Super Moderator vdizenzo's Avatar
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    They are all good exercises. I usually do face pulls or scarecrows for my Westside rear delt/upper back exercise.


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  3. #3
    Senior Member Gymjunkie's Avatar
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    I say reverse flyes sitting on the bench (not bent over, less cheating..). Great exercise
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  4. #4
    Moderator Off Road's Avatar
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    I do the Bent-over dumbbell rear delt flyes often for shoulder balance and health. If you have access to the equipment, you'll probably want to rotate through the different exercises anyways.
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  5. #5
    Undead Evil He-Man KarlMarx's Avatar
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    I've recently been loving band pull aparts. You can really dial in the resistance and you can't use momentum as much to finish the movement so you really have to flex the muscles together.

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