West-Side Workouts Routine!

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    Dynomyte001's Avatar
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    West-Side Workouts Routine!


    West-Side Workouts
    WEEKS 1-3

    Monday ME Squat
    12.5 inch box squat - work up to 1 rep max.„²--- (Weeks 1-2)
    Glute/Ham raise. 3x10
    Close Stance Good mornings4x8
    Barbell rows 4x8 (do these like the inverse of bench)
    Pull Down Abs 3x10 (use high pulley, stand away and bend over)

    Wednesday DE Bench 60% max
    9 fast triples w/ 3 different grips
    Heavy Lockouts 4x4. Wide grip( I¡¦ll be using close grip most of the time)
    Pushdowns 3x10
    Plate raises 3x8
    Bar curls 3x8

    Friday DE Squat
    8-10 Fast box doubles Week 1: 50%. Week 2: 54% Week 3:56%
    Speed deadlifts. 3x3@50-60% max Every other week
    Pull throughs 4x8
    Chins 4x8 (use a pulldown-grip, ie not close together)
    Bar Shrugs 4x8 (straight up and down, no rolling)
    Lying Ab sit up 3x10

    Saturday ME Bench
    Floor press- work to 1 rep max „²---(Weeks 1-2)
    Close grip Bench Press- 4x8
    Standing Front Military bar press 4x8
    Weighted dips 4x8

    WEEKS 4-6

    Monday ME Squat
    Rack pull max(conventional at 7¡¨ high)- Work up to 1 rep max „²--- (Weeks 3-4)
    Glute/Ham raise-3x10
    Wide Stance Good Mornings-4x8
    Dumbell rows- 4x8
    Pull down Abs3x10

    Wednesday DE Bench
    9 fast triples w/ 3 different grips
    Heavy Lockouts 4x4. Close grip
    Lying Triceps extensions- 3x10
    Barbell front raises.( No squat involved.) 3x8
    Dumbell curls. 3x8

    Friday DE Squat
    8-10 Fast box doubles Week 4: 60% Week 5: 50% Week 6: 52%
    Speed deadlifts-3x3@50-60%max Every other week
    Pull throughs 4x8
    Chin ups 4x8 (use a close, palms facing you grip)
    Barbell Power cleans. 4x6
    Lying Ab sit up3x10

    Saturday ME Bench
    Board press- work to 1 rep max „²--- (Weeks 3-4)
    Reverse Grip Bench Press4x8
    Standing Front Dumbell military press 4x8
    1/4 Weighted dips 4x8

    Weeks 7-8

    Monday ME Squat
    10 inch box squat. - work up to 1 rep max.„²-- (Weeks 5-6)
    Glute/Ham raise-3x10
    Stiff leg deadlifts- 4x8
    Chest supported rows 4x8
    Pull Down Abs 3x10

    Wednesday DE Bench
    9 fast triples w/ 3 different grips
    Heavy Lockouts 4x4. Close Grip
    Standing Triceps extensions 3x10
    Dumbell Lateral raises 3x8
    Close grip pull ups. 3x8

    Friday DE Squat
    8-10 Fast box doubles Week 7: 54% Week 8: 62%
    Speed deadlifts-3x3@50-60%max Every other week
    Pull throughs 4x8
    Jean chin ups 4x8
    Dumbell Power Cleans 3-4x4
    Lying Ab sit up.3x10

    Saturday ME Bench
    Close Grip Incline Bench Press - work to 1 rep max „²---- (Weeks 5-6)
    Close Grip Bench Press-4x8
    Push press 4x8
    Half Press 4x8

    *** NOTE*** ME Squat for week 7and 8 is Sumo deadlift to 1rm.
    ME Bench for weeks 7-8 is: Decline Bench Press Work up to a 1rm


    --------------------------------------------------


    9 Week Basic Training Program
    Dave Tate

    Week 1

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max.
    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four
    count on they way down.
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 5 sets of 15 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max.
    Lying Barbell tricep extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45
    to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 rep

    Week 2
    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four
    count on they way down.
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between
    sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps

    Week 3

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps using the small strap
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between
    sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps

    Week 4

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between
    sets)
    * after your sets of box squats work up to a heavy double. This is not a
    maximum attempt so do not miss the attempts.
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps

    Week 5

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated Dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between
    sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a
    maximum attempt so do not miss the attempts.
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps

    Week 6

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no
    longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between
    sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps

    Week 7

    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you
    can no longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between
    sets)
    * after your sets of box squats work up to a heavy double. This is not a
    maximum attempt so do not miss the attempts.
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a
    maximum attempt so do not miss the attempts.
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps

    Week 8
    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you
    can no longer perform three reps. At this point drop the reps to one and
    continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between
    sets) Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
    (45 to 60 sec rest between sets)
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps

    Week 9

    Day 1 (max day) near end of week
    Box Squat: work up to a 1 rep max
    Bench Press: work up to a 1 rep max

    * These maxes will be used as the 1RM for the next eight week cycle

    --------------------------------------------------


    Training Schedule
    Monday - Max Effort Squat

    Main Workout
    1. Max Effort Squat Exercise (Usually normal squat )
    2. Compound Hamstring Movement
    3. Quad Assistance
    4. Occasional Hip Work
    5. Abs

    Tuesday - DE squat/ME Deadlift
    Main Workout
    1. Speed Squat and/or Speed Deadlift
    2. Heavy Deadlifts once a month
    3. Compound Hamstring Movement
    4. Lower back assistance
    5. Abs

    Tuesday - Max Effort Bench
    Main Workout
    1. Max Effort Bench Exercise (Usually normal bench)
    2. Compound Shoulder Movement
    3. Shoulder Assistance
    4. Upper Back

    Friday - DE Bench
    Main Workout
    1. Speed Bench Workout
    2. Compound Tricep Movement
    3. Various Types of Rows
    4. Tricep Assistance
    5. Lat Assistance

    Extra Workouts
    Any Available Day
    Recovery Workout
    1.Band GMs
    2. Light Olympic Lifts
    3. Abs

    Any Available Day
    Recovery Workout
    1. Mini-Band Pushdowns
    2. Face Pulls

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    Big H's Avatar
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    Cool


    I've done a routine like that. It works.

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