This is the Westside Routine.

Day 1: Max Effort (ME) Squats

1.) Squats 5 Sets of 10, 8, 6, 4, 4 Reps
2.) Glute Ham Raises / Lunges 5 Sets of 8-10 Reps
3.) Abs 5-10 Sets
4.) Dumbbell Side Bends 3-5 Sets
5.) Hyperextensions 3 sets of 8-12 Reps

Day 2: Dynamic Effort (DE) Bench Press

1.) Speed Bench Press 8 Sets of 3 Reps @ 60% 1RM
2.) Close Grip Bench Press 3 Sets of 5 Reps
3.) Biceps 2 Exercises of 5-6 Sets
4.) T – Bar Rows 4 Sets of 6-10 Reps
5.) Shoulders 6-7 Sets

Day 3: Dynamic Effort (DE) Squats

1.) Speed Squats 10 Sets of 2 Reps @ 50% 1RM
2.) Leg Extensions 3 Sets of 6-8 Reps
3.) Stiff Leg Deadlift 3 Sets of 8-12 Reps
4.) Sumo Squats 3 Sets of 10 Reps
5.) Decline Crunches 4 Sets of 10-15 Reps
6.) Dumbbell Side Raises 4 sets of 30 Reps
7.) Hyperextensions 3 Sets of 8-12 Reps

Day 4: Max Effort (ME) Bench Press

1.) Incline Press 5x5
2.) Close Grip Bench Press 3 Sets of 5 Reps
3.) Biceps 2 Exercises of 5-6 Reps
4.) Lat Pull Down 4 Sets of 6-10 Reps
5.) BB Rows 5x5
6.) Shoulders 7 Sets

Hope this post has been useful

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