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Old 12-Dec-05, 02:58 PM   #1
Titus
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New workout routine..

I read your pm threenorns and I looked over this program :

Westside for Skinny Bastards..and I took their workout program and I limited it down to what I would like to do. I made a one modification thats for shoulders and upperback, I put barbell shoulder raises cause I only have a barbel set at home and the exercises they had all required cables or dumblels.

Take a look at it and tell me what you think:

Max Effort UPPERBODY (Monday)
A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Choose one of the following exercises:
Close-grip bench press (index finger on smooth part of bar)

B. SUPPLEMENTAL LIFT – Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
Flat dumbbell bench press (palms in or palms forward)

C. HORIZONTAL ROW – Perform 4 sets of 10-15 reps.
Choose one of the following exercises:
Bent-over dumbbell or barbell rows

D. REAR DELT/UPPER BACK – Perform 2-3 sets of 12-15 reps.
Choose one of the following exercises:
Barbell shoulder raises

E. WEIGHTED ABDOMINAL EXERCISE – 3-4 sets of 8-15 reps.
Choose one of the following exercises:
Hanging leg raises

LOWER BODY – (Wednesday)
A. MAX-EFFORT LIFT – Work up to a max set of 5 reps.
Choose one of the following exercises:
Straight bar deadlifts (various grips)

B. UNILATERAL MOVEMENT – Perform 3-4 sets of 8-15 reps.
Choose one of the following exercises:
Barbell step-ups

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
Seated or standing good mornings


D. GRIP TRAINING – Perform 3 sets of timed sets.
Choose one of the following exercises:
Plate pinch gripping


REPETITION UPPER BODY – (Friday)
A. REPETITION LIFT – Work up to 3 sets of max reps, rest 60 seconds between sets.
Choose one of the following exercises:
Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)


B. SUPPLEMENTAL LIFT (triceps) – Perform 3-4 sets of 5-10 reps.
Choose one of the following exercises:
Dumbbell triceps extensions (flat, incline or decline bench)


C. VERTICAL PULLING – Perform 4 sets of 8-12 reps.
Choose one of the following exercises:
Chin-ups or Pull-ups


D. MEDIAL DELT or TRAP EXERCISE – Perform 3 sets of 10-15 reps.
Choose one of the following exercises:
Barbell or dumbbell shrugs


E. ELBOW FLEXION EXERCISE – Perform 3 sets of 8-10 reps.
Choose one of the following exercises:
Regular barbell curls


F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
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Old 13-Dec-05, 04:20 PM   #2
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No ones going to comment?
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Old 13-Dec-05, 07:51 PM   #3
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MUUUUCH better.

but for better results and less pain in your wrists, do wide-grip barbell curl - it's the mass-builder par excellence
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Old 14-Dec-05, 07:02 AM   #4
Lady C
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You're kiddin' right? That isn't done in one workout, is it? WAY too much volume. 3-4 sets of 10 reps or more for each exercise. Too much. Try about half that many exercises.
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Old 14-Dec-05, 10:00 AM   #5
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Yep I just did my mondays workout yesterday. And It felt good. I was never used to doing sets. But the sets I reseted in between and now my triceps feel like they've torn which is good And also my chest.

Today .. is wedesnday so its my lower body workout.

No lady C, I don't do that all in one workout its split into 3 days.

One question I have, I have no idea what plate grip pinching is, is their a substitute for this exercise? Cause I have no idea how to do it, or if I have the resources to be able to do it.
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barbell bench press, barbell curl, barbell curls, barbell row, barbell rows, bell curls, bench press, body workout, decline bench, dumbbell bench, dumbbell bench press, dumbbell shrugs, flat dumbbell, grip bench, grip bench press, grip training, hanging leg, hanging leg raise, hanging leg raises, lower body workout, posterior chain, shoulder raise, shoulder raises, straight bar, triceps extensions, upper body, workout program


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