2-DAY Westside Barbell Routine by Iron Addict...I'll post this for now, and maybe someone can change some rep ranges around to make it more bodybuilder friendly. You'll notice a lot of 1 RM sets, but that can be changed to a 5 RM, ect..
Source post
here
Quote:
|
Originally Posted by IA
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, PAUSE 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
|
Threaded Mode