Thread: Westside 3 Day
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Old 07-09-2008, 07:54 PM
Darkhorse Darkhorse is offline
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Lol, I hear that.. Just a suggestion, keep a muscle group in mind as you're in the gym.

In my opinion, if you're going to use this thread to plan something, I would just print out this list I just jotted down with a bunch of options. So if you're in the gym and finish with a maximal effort exercise, and wonder what's next, it's easy to figure out what you want to do.. For example, if the rack is open and you're feeling good, set the pins a few inches off your chest and do some pin presses with a close grip to smoke your triceps. If you're feeling spent, do some high rep straight bar skullcrushers then.

Example:

ME Bench:

- Max Effort
- Max Triceps (3 or 4 sets of 5 reps pyramided to top set works for some, while something like straight bar skulls do best with 3 x 10)
- RE Supplementals (whatever you want from here on so long as you have SOME restraint LOL, I recommend a shoulder iso like laterals or seated db cleans, and some high rep triceps movement, basically prehab)
- Heavy abs (my preference because my back/legs days are packed lol)

DE Bench:

- Speed Bench (9 x 3, three grips, 45 to even 60 seconds)
- Max Shoulders (standing ohp or p.p. for a few heavy sets of 5; or you could move this to after your chest movement and do higher rep work like seated db presses for 3 x 10)
- RE Supplementals (I like chest pressing and high rep triceps iso)
- Heavy abs

ME Lower

- ME Squat or Deadlift (alternate every meso)
- Hammies (Pyramid a few sets of 5's, could also do glutehams)
- RE Supplementals (pullthroughs, hypers, rev. hypers, db swings)
- RE Back (Any rows, or if you're tired do some face pulls)
- RE Biceps (few sets of whatever)

DE Lower

- Speed Box Squat (8-10 x 2, 45-60 seconds)
- RE/DE Deadlift Variation (either speed deads for 6 x 1, or RE variation with emphasis on hammies like SLDL, Dimels, RDL, or high rep rack deads)
- RE Back (Rows or pullups/pulldowns)
- RE Biceps (whatever)
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Last edited by Darkhorse; 07-10-2008 at 02:29 AM.
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