Scribd Logo
Upload

Welcome to Scribd!

  • Program For Men Who Want To Put On Weight and Strength (Westside BarBell For Skinny Bastards)

    Uploaded by

    Wes Geary
    123 views7 pages
    This document outlines a weekly workout routine that includes: - Max effort upper body day on Mondays focusing on heavy bench presses and supplemental lifts for the chest, back, and rear delts. - Max effort lower body day on Wednesdays focusing on heavy compound lower body lifts like squats and deadlifts along with unilateral and hamstring exercises. - Thursday is a repetition upper body day including bench presses for max reps and supplemental triceps, back, shoulder and bicep exercises. - Friday includes sprint work and conditioning while Saturday focuses on repetition lower body exercises.

    Original Description:

    Program for Men Who Want to Put on Weight and Strength (Westside BarBell for Skinny

    Original Title

    Program for Men Who Want to Put on Weight and Strength (Westside BarBell for Skinny Bastards)

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a weekly workout routine that includes: - Max effort upper body day on Mondays focusing on heavy bench presses and supplemental lifts for the chest, back, and rear delts. - Max effort lower body day on Wednesdays focusing on heavy compound lower body lifts like squats and deadlifts along with unilateral and hamstring exercises. - Thursday is a repetition upper body day including bench presses for max reps and supplemental triceps, back, shoulder and bicep exercises. - Friday includes sprint work and conditioning while Saturday focuses on repetition lower body exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    123 views7 pages

    Program For Men Who Want To Put On Weight and Strength (Westside BarBell For Skinny Bastards)

    Uploaded by

    Wes Geary
    This document outlines a weekly workout routine that includes: - Max effort upper body day on Mondays focusing on heavy bench presses and supplemental lifts for the chest, back, and rear delts. - Max effort lower body day on Wednesdays focusing on heavy compound lower body lifts like squats and deadlifts along with unilateral and hamstring exercises. - Thursday is a repetition upper body day including bench presses for max reps and supplemental triceps, back, shoulder and bicep exercises. - Friday includes sprint work and conditioning while Saturday focuses on repetition lower body exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 7

    Monday-AM

    Max Effort Upper Body (Max set 3-5 reps)


    Thick/Regular BB Bench Press BB Floor Press Rack Lockouts Board Presses Incline BB Bench CG Bench Press Decline Bench Press Weighted Dips

    Supplemental Lift (3-4 sets for 6-10 reps)


    DB Bench Press Incline DB Press Decline DB Press

    Horizontal Row (4 sets 10-15 reps)


    Chest Supported Row

    Bent-Over DB/BB Rows Seated Cab Row

    Rear Delt/Upper Back (2-3 sets of 12-15 reps)


    Seated Rear Delt Machine Seated DB Power Cleans Ben-Over Cable Flyes (single arm) Standing Face Pulls Rope Pulls to Throat Bent-Over DB Rear Delt Flyes Cable Scarecrows

    Weighted Abdominal Exercise (3-4 sets of 8-15 reps)


    BB Russian Twists Low Cable Pull Ins Hanging Leg Raises BB or DB Side Bends Weighted Swiss Ball Crunches Low Pulley Swiss Ball Crunches

    Monday-PM
    GPP

    Tuesday- ER

    Wednesday
    Max Effort Lower Body (Max sets of 5 reps)
    Trap Bar Deadlift Box Squats Rack Pulls Front Squats Squats Deadlifts

    Unilateral Movement (3-4 sets for 8-15 reps)


    SL Squats (Back Leg Elevated) BB Step-ups (with Knee Lift) BB Reverse Lunges Low-Pulley Split Squats

    Walking Lunges Bulgarian Squats

    Hamstring/Posterior Chain Movement (3-4 sets 6-10 reps)


    Leg Curls Glute-Ham Raises RDLs Seated/Standing Goodmornings SB Hamstring Curl Pull Through Reverse Hypers

    Grip Training (3 sets of timed sets)


    Heavy DB holds Plate Pinching Rubber Plate Drops Captains of Crush Gripper Wrist Roller

    Thursday

    Repetition Lift (3 sets of max reps, rest 60s)


    Bench Press at (95, 135,185,225 lbs) Pushups, Bar Pushups, TRX Push Ups BW Dips DB Press on Swiss

    Supplemental Lift (3-4 sets of 5-10 reps)


    DB Triceps Extension (Flat, incline, decline) DB Floor Presses Rolling Triceps Extenstion Rope Pushdowns Skull Crushers

    Vertical Pulling
    Lat Pull Downs Chin/Pull-ups

    Medial Delt or Trap Exercise (3 sets 10-15 reps)


    DB Side Press DB Shoulder Press

    Lateral Raises Shrugs Bradford Presses

    Biceps (3 sets 8-10 reps)


    Curls Preacher Curls Hammer Curls

    Abdominal Circuit Training

    Friday
    Sprint Work Sled Dragging Conditioning

    Saturday -Repetition Lower Body

    Sunday Off

    Notes

    Rotate ME lift every 2-3 weeks

    You might also like