84bandit
Guest
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
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