trapmanjoe
01-18-2007, 09:21 PM
i have been doing westside for a while and i like it, but im gonna switch back to my past routine that i had help with by andy.
day 1- bench day(shoulders,triceps)
board press(diff.board heights each week)or floor press 8 sets of 2 to 8 reps depending on how far from meet.
close grip bench-3 sets of 5 to 8 reps
shoulder press-2 sets of 5 to 8 reps
side laterals/front raises- 2 sets of 8 to 10 reps
pushdowns-3 sets of 6 to 10 reps
day 2-squat/deadlift day
full squats or box squats- 8 sets of 2 to 8 reps
deadlifts- 8 sets of 2 to 5 reps
wk 1- partial squats 3 sets of 3 to 5 reps
wk 2 -partial deads- 3 sets of 3 to 10 reps
day 3-upper body ass.
shrugs-4 sets of 10 to 12 reps
rows-4 sets of 8 to 10 reps
lat pulldowns-4 sets of 10 to 12reps
db concentration curls- 3 sets of 12
hammer curls- 3 sets 0f 10
abs- any weighted abs
day 4 -lowerbody assistance
leg curls-4 sets of 8 to 10
leg ext-4 sets of 12 to 20
leg press-3 sets of 12 to 20
calf raises-2 sets of 20
5's for 4 weeks, 3's for 4 weeks, 2's for 2 weeks, 2 weeks out from comp do 8's back off from heavy lifting. as im approaching meet i'll drop the weight in assistance movements also. after meet i'll drop weight, and increase reps each week. ex) meet, 2's, 3's,5's,8's and increase weight on assistance moves. well we'll see how it goes.
day 1- bench day(shoulders,triceps)
board press(diff.board heights each week)or floor press 8 sets of 2 to 8 reps depending on how far from meet.
close grip bench-3 sets of 5 to 8 reps
shoulder press-2 sets of 5 to 8 reps
side laterals/front raises- 2 sets of 8 to 10 reps
pushdowns-3 sets of 6 to 10 reps
day 2-squat/deadlift day
full squats or box squats- 8 sets of 2 to 8 reps
deadlifts- 8 sets of 2 to 5 reps
wk 1- partial squats 3 sets of 3 to 5 reps
wk 2 -partial deads- 3 sets of 3 to 10 reps
day 3-upper body ass.
shrugs-4 sets of 10 to 12 reps
rows-4 sets of 8 to 10 reps
lat pulldowns-4 sets of 10 to 12reps
db concentration curls- 3 sets of 12
hammer curls- 3 sets 0f 10
abs- any weighted abs
day 4 -lowerbody assistance
leg curls-4 sets of 8 to 10
leg ext-4 sets of 12 to 20
leg press-3 sets of 12 to 20
calf raises-2 sets of 20
5's for 4 weeks, 3's for 4 weeks, 2's for 2 weeks, 2 weeks out from comp do 8's back off from heavy lifting. as im approaching meet i'll drop the weight in assistance movements also. after meet i'll drop weight, and increase reps each week. ex) meet, 2's, 3's,5's,8's and increase weight on assistance moves. well we'll see how it goes.