written by myself, using some of Westsides training theories and I WILL be incorperating bands into this.

anyway here it is

Note- my back workout is in my training log, dont worry about it, my back is fine, lol

Workout rewrite

Current totals
Bench-225
Deadlift-365
Squat-305
Clean-205

Day 1 Chest

PR Day
Flat Bench
4x 4,3,2,1

Floor press
4x4,3,2,1

Bench 1 board press
2 board
3 board
2x2 (each)

Total 26 reps for max effort

Day 2 Legs

Squat
4x 4,3,2,1

Front Squats
4x 4,3,2,1

Box Squats
4x4

Quad extensions
4x4

calves







Day 3 Back
- same as before, just adding shrugs onto end
Back workout seems to be going really well

Day 4 Chest Hypertrophy day

Speed reps
Bench 4x12,10,8,6

Floor press 4x12,10,8,6

Pec flyes
4x8

Cable cross overs

Smith overhead press
(for a little delt work, as recommended by Westside Barbells)

Day 5 Legs

Power Clean
12x1

Squats
4x8

Front Squats
4x8

Leg Press
4x20

Walking Lunges
4x12

Day 6

Deadlifts

* hitting abs several times a week, at end of workouts, using standing band moves