Westside for skinny bastards?

  1. Westside for skinny bastards?


    Is this how the program was meant to be? did i put it togheter right?

    Upper Body - (Monday)
    Barbell Bench Press - 2 set/5 reps heavy
    Incline Dumbbell Bench Press - 4 set/8 reps
    Bent Over Barbell Rows - 4 set/10 reps
    Seated Rear Delt Machine - 3 set/12 reps
    Hanging Leg Raises - 4 set/10 reps

    LOWER BODY - (Wednesday)
    Deadlift - 2 set/5 reps heavy
    Walking Lunges - 4 set/8 reps.
    Lying Leg Curls - 3 sets/ 8 reps.
    Plate Pinch Gripping - 3 set


    REPETITION UPPER BODY - (Thursday)
    Barbell bench press (3 set/5 max reps )
    Dumbbell Triceps Extension - 3 sets/8 reps
    Lat pulldowns - 4 sets /8 reps
    Dumbbell Shoulder Press - 3 sets/10 reps
    EZ-Bar Curl - 3 set/8 reps
    Different ab exercies with no rest.


    LOWER BODY - (Friday)
    Squat - 2 set/8 reps
    Leg Extension - 3 set/8 reps.
    Lying Leg Curls - 3 sets/ 8 reps.
    Standing Calf Raises - 3 sets/ 15 reps.
    Leverage Shrug - 3 sets/ 10 reps
    Palms-Down Wrist Curl Over A Bench - 3 sets/ 10 reps


  2. Which program is this exactly? Is it called westside?

  3. Westside for skinny bastards.
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  4. Which version were you following? I like version three the best. For lower body it gives you one max effort day and one dynamic day. On your max effort days for upper and lower I think your supposed to just work up to one set of 3-5 reps for your main lift. I would have to look at the program again but I'm not sure that what you have there is exactly right. At least not for the 3rd version which is the one I am most familiar with.

  5. Heres a link to version 3: http://www.defrancostraining.com/art...rds-part3.html

    I agree with badger, version 3 is the best one in opinion
  

  
 

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