09-25-2006, 04:21 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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ok here we go:
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Originally Posted by Iron Addict
Here are my basic templates of modified Westside Barbell Routines. These are only the basic structure and they are each modified to meet the individual trainees goals, weaknesses, and recovery. This is accomplished by the specific lifts done and the volume and intensity levels of the lifts. What will these types of routine do for many if not most of you? Build strength faster than any BB program you have ever tried by a long shot. Just strength? Nope! For most of you, size will be awesome to. It may be the fastest way for many of you to reach your lifting goals. Whether you are a BB’er or PL’er. I CHALLENGE ANY OF YOU THAT ARE NOT SATISFIED WITH YOUR CURRENT LEVEL OF PROGRESS TO TRY ONE OF THESE FOR JUST 4 WEEKS!
Band work is only added after one or two 8-week cycles. After the first 8 weeks weak points and sticking points are reviewed and the next routine designed accordingly.
The first and perhaps the one most suited for “average/hardgainer” trainee is a two-day a week routine done on a Monday/Thursday, Tuesday/Friday type split. After 6 weeks or so, 2 days a week GPP work is added either on the workout days, or the days following. Speed work is included after a time for most trainees, but most start without it. I use this template a lot, and while I know most guys will automatically dismiss it as not enough work, and days in the gym, but it is EXTREMELY effective and probably the best bet for guys just starting out with a real strength oriented routine. Here is an example:
Monday
Pull-down abs 3 x 10
2-board BP x 1
Bar Extensions in Rack 3 x 8
DB Bench 4 x 8
Lateral Raise 4 x 8
Tuesday
GPP
Wednesday
Off
Thursday
Weighted Abs 2 x 10
Box Squat x 1
SLDL x 8
Pullthroughs 3 x 8
Bent Row 4 x 8
Friday
GPP
Saturday
Off
Sunday
Off
Monday
Pull-down abs 3 x 10
GCBP BP x 1
Bar Extensions in Rack 3 x 8
DB Bench 4 x 8
Lateral Raise 4 x 8
Tuesday
GPP
Wednesday
Off
Thursday
Weighted Abs 2 x 10
GM’s x 1
Box Squat 1 x 8
Pullthroughs 3 x 8
Dorian Row 4 x 8
Friday
GPP
Saturday
Off
Sunday
Off
Monday
Pull-down abs 3 x 10
Dumbbell Bench 2 x 6, PUASE EVERY REP
Bar Extensions in Rack 3 x 8
Tricep PD 2 x 10
Lateral Raise 4 x 15
Tuesday
GPP
Wednesday
Off
Thursday
Deadlift x 1
SLDL LIGHT 2 x 10
Glute/ham raise 3 x 8
Dorian Row 4 x 8
Friday
GPP
Saturday
Off
Sunday Off
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here's another one which he's just posted:
Quote:
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Originally Posted by Iron Addict
After only a couple weeks on the last WSB routine I posted I decided I needed more recovery time at the moment for a variety of reasons. Here is my new one, and It is somewhat like some of the 2-days I write for trainees. The differences being the volume of assistence work is somewhat higher than I write for most people, and the ME lifts change every week for me, while for most trainees they rotate every 2-3 weeks. No speed work now, but it can be added at 5-6 sets max.
This routine and the prvious one posted will likely give BETTER results for most trainees as opposed to the 3 full WSB workouts posted in the first sample version.
Have fun!
Monday
Pull-down abs 3 x 10
Lightened BP x 1
Bar Extensions in Rack 3 x 8
DB Bench 4 x 8
Lateral Raise 4 x 8
Tuesday
GPP
Wednesday
Off
Thursday
Weighted Abs 2 x 10
Box Squat x 1
SLDL x 8
Pullthroughs 3 x 8 Dorian Row 4 x 8
Friday
GPP
Saturday
Off
Sunday
Off
Monday
Pull-down abs 3 x 10
GCBP BP x 1
Bar Extensions in Rack 3 x 8
DB Bench 4 x 8
Lateral Raise 4 x 8
Tuesday
GPP
Wednesday
Off
Thursday
Weighted Abs 2 x 10
GM’s x 1
Box Squat 1 x 8
Pullthroughs 3 x 8
Dorian Row 4 x 8
Friday
GPP
Saturday
Off
Sunday
Off
Monday
Pull-down abs 3 x 10
Dumbbell Bench 2 x 6, PUASE EVERY REP
Bar Extensions in Rack 3 x 8
Tricep PD 2 x 10
Lateral Raise 4 x 15
Tuesday
GPP
Wednesday
Off
Thursday
Deadlift x 1
SLDL LIGHT 2 x 10
Glute/ham raise 3 x 8
Dorian Row 4 x 8
Friday
GPP
Saturday
Off
Sunday Off
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best of luck
peace
Sentinel
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