JustinSane
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I've been doing westside for a little over a year now and was wondering if some of the more advanced lifters could take a peak at my upperbody cycle I went from benching under 200lbs to 250lbs in that time and I have no problem with results out of my lowerbody I just hit the wall on my bench.I change ME lifts everyweek and accessory three weeks And I do Bicep and abs on these days as well
Sunday DE Bench
Dynamic bench Close,medium,Wide 50%-60%
3sets of 5 dumbell press(Rotate every two weeks Flat bench,Incline)
3 sets of 5-8(Tricep press Variations)
3 sets of 8-12 row variation
Prehab work or delts 12-15 reps depending on how i'm feeling that day
Me Bench
Floor presses different grips Close and wide Board presses 2 to 3 close medium and Index finger on powerring.Pin presses,Close grip bench to a one rep max
1 set of five flat bench press
3x8 of tricep extension variation
3x8 of a tricep press variation
3 sets of 5-12 of shoulder press
3 set of 8 of a row variation
Sunday DE Bench
Dynamic bench Close,medium,Wide 50%-60%
3sets of 5 dumbell press(Rotate every two weeks Flat bench,Incline)
3 sets of 5-8(Tricep press Variations)
3 sets of 8-12 row variation
Prehab work or delts 12-15 reps depending on how i'm feeling that day
Me Bench
Floor presses different grips Close and wide Board presses 2 to 3 close medium and Index finger on powerring.Pin presses,Close grip bench to a one rep max
1 set of five flat bench press
3x8 of tricep extension variation
3x8 of a tricep press variation
3 sets of 5-12 of shoulder press
3 set of 8 of a row variation