Please give me pointers, advise, ect. on my routine. I am just learing westside....so i know its not much.
12 week westside routine
Week 1
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Bench Press-work up to a 1 RM
Barbell Extensions 4x10
Pushdowns with rope 4x10 (snap it)
Chest Supported Rows 5x10
Plate Raise 4x10
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Squat-work up to a 1 RM
Glute/Ham Raise 4x8
Reverse Hypers 4x8
Pulldowns (ABS) 5x15
Leg Raises 4x15
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
Close Grip 5x5
Dumbell Extension 3x8
Bent over barbell Row 5x10
Dumbell side Raises 4x10
Friday-DE Sq/Dl
Squat 8x2 (50%)
Deadlift 6x1 w/50%
SLDL 5x5
Reverse Hypers 4x8
Decline Sit ups 5x15
Week 2
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Bench Press-work up to a 1 RM
Barbell Extensions 4x10
Pushdowns with rope 4x10 (snap it)
Chest Supported Rows 5x10
Plate Raise 4x10
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Squat-work up to a 1 RM
Glute/Ham Raise 4x8
Reverse Hypers 4x8
Pulldowns (ABS) 5x15
Leg Raises 4x15
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
Close Grip 5x5
Dumbell Extension 3x8
Bent over barbell Row 5x10
Dumbell side Raises 4x10
Friday-DE Sq/Dl
Squat 8x2 (50%)
Deadlift 6x1 w/50%
SLDL 5x5
Reverse Hypers 4x8
Decline Sit ups 5x15
Week 3
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Board Press(2)-work up to a 1 RM
Barbell Extensions 4x10
Pushdowns with rope 4x10 (snap it)
Chest Supported Rows 5x10
Plate Raise 4x10
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Good Morning (arched)-work up to a 3 RM
Glute/Ham Raise 4x8
Reverse Hypers 4x8
Pulldowns (ABS) 5x15
Leg Raises 4x15
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
Close Grip 5x5
Dumbell Extension 3x8
Bent over barbell Row 5x10
Dumbell side Raises 4x10
Friday-DE Sq/Dl
Squat 8x2 (50%)
Deadlift 6x1 w/50%
SLDL 5x5
Reverse Hypers 4x8
Decline Sit ups 5x15
Week 4
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Board Press(2)-work up to a 1RM
Dumbell (elbows out) extension 4x10
Pushdowns with bar 4x10 (snap it)
Chins 5x10
Barbell Front Raise 4x10
Tuesday-ME Sq/Dl(Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Good Morning(arched)-work up to a 3 RM
Dumbell SLDL 4x8
Reverse Hypers 4x8
Sit up 5x15
Rope Crunch 4x10
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
JM Press 5x5
Seated barbell extension 3x8
seated cable row 5x10
Dumbell rear Raise 4x10
Friday-DE Sq/Dl
Squat 8x2 (55%)
Deadlift 6x1 w/50%
Pull Troughs 5x5
Reverse hypers 4x8
hanging leg raises 5x15
Week 5
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Incline Press-work up to a 1RM
Dumbell (elbows out) extension 4x10
Pushdowns with bar 4x10 (snap it)
Chins 5x10
Barbell Front Raise 4x10
Tuesday-ME Sq/Dl(Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Deadlift-work up to a 1 RM
Dumbell SLDL 4x8
Reverse Hypers 4x8
Sit up 5x15
Rope Crunch 4x10
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
JM Press 5x5
Seated barbell extension 3x8
seated cable row 5x10
Dumbell rear Raise 4x10
Friday-DE Sq/Dl
Squat 8x2 (55%)
Deadlift 6x1 w/50%
Pull Troughs 5x5
Reverse hypers 4x8
hanging leg raises 5x15
Week 6
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Board Press(2)-work up to a 1RM
Dumbell (elbows out) extension 4x10
Pushdowns with bar 4x10 (snap it)
Chins 5x10
Barbell Front Raise 4x10
Tuesday-ME Sq/Dl(Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Good Morning(arched)-work up to a 3 RM
Dumbell SLDL 4x8
Reverse Hypers 4x8
Sit up 5x15
Rope Crunch 4x10
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
JM Press 5x5
Seated barbell extension 3x8
seated cable row 5x10
Dumbell rear Raise 4x10
Friday-DE Sq/Dl
Squat 8x2 (55%)
Deadlift 6x1 w/50%
Pull Troughs 5x5
Reverse hypers 4x8
hanging leg raises 5x15
Week 7
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Board Press(3)-work up to a 1 RM
Barbell Extensions 5x8
Pushdowns with rope 4x10 (snap it)
Chest Supported Rows 5x8
Plate Raise 4x8
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Front Squat-work up to a 1 RM
Glute/Ham Raise 5x8
Reverse Hypers 4x8
Pulldowns (ABS) 5x10
Leg Raises 4x15
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
Close Grip-work up to a 3 RM
Dumbell Extension 3x6
Bent over barbell Row 5x8
Dumbell side Raises 4x8
Friday-DE Sq/Dl
Squat 8x2 (60%)
Deadlift 6x1 w/50%
SLDL-work up to 3x3
Reverse Hypers 4x8
Decline Sit ups 5x10
Week 8
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Board Press(3)-work up to a 1 RM
Barbell Extensions 5x8
Pushdowns with rope 4x10 (snap it)
Chest Supported Rows 5x8
Plate Raise 4x8
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Front Squat-work up to a 1 RM
Glute/Ham Raise 5x8
Reverse Hypers 4x8
Pulldowns (ABS) 5x10
Leg Raises 4x15
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
Close Grip-work up to a 3 RM
Dumbell Extension 3x6
Bent over barbell Row 5x8
Dumbell side Raises 4x8
Friday-DE Sq/Dl
Squat 8x2 (60%)
Deadlift 6x1 w/50%
SLDL-work up to 3x3
Reverse Hypers 4x8
Decline Sit ups 5x10
Week 9
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Decline Press-work up to a 1 RM
Barbell Extensions 5x8
Pushdowns with rope 4x10 (snap it)
Chest Supported Rows 5x8
Plate Raise 4x8
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Good Morning(close stance)-work up to a 3 RM
Glute/Ham Raise 5x8
Reverse Hypers 4x8
Pulldowns (ABS) 5x10
Leg Raises 4x15
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips 60%
Close Grip-work up to a 3 RM
Dumbell Extension 3x6
Bent over barbell Row 5x8
Dumbell side Raises 4x8
Friday-DE Sq/Dl
Squat 8x2 (60%)
Deadlift 6x1 w/50%
SLDL-work up to 3x3
Reverse Hypers 4x8
Decline Sit ups 5x10
Week 10
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Decline Press-work up to a 1 RM
Dumbell(elbows out) extension 5x8
Pushdowns with bar 4x10 (snap it)
Chins 5x8
Barbell Front Raise 4x10
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Good Morning(close stance)-work up to a 3 RM
Dumbell SLDL 5x8
Reverse Hypers 4x8
Sit up 5x10
Rope Crunch 4x10
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips (60%)
JM press-work up to a 3 RM
seated barbell extension 3x6
seated cable row 5x8
Dumbell rear raise 4x8
Friday-DE Sq/Dl
Squat 8x2 (50%)
Deadlift 6x1 (50%)
Pull Throughs-work up to 3x3
Reverse hypers 4x8
hanging leg raises 5x10
Week 11
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Dumbell Press - 3x20
Dumbell(elbows out) extension 5x8
Pushdowns with bar 4x10 (snap it)
Chins 5x8
Barbell Front Raise 4x10
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Squat-3x20
Dumbell SLDL 5x8
Reverse Hypers 4x8
Sit up 5x10
Rope Crunch 4x10
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips (60%)
JM press-work up to a 3 RM
seated barbell extension 3x6
seated cable row 5x8
Dumbell rear raise 4x8
Friday-DE Sq/Dl
Squat 8x2 (50%)
Deadlift 6x1 (50%)
Pull Throughs-work up to 3x3
Reverse hypers 4x8
hanging leg raises 5x10
Week 12
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Dumbell Press - 3x20
Dumbell(elbows out) extension 5x8
Pushdowns with bar 4x10 (snap it)
Chins 5x8
Barbell Front Raise 4x10
Tuesday-ME Sq/Dl (Belt Squat,GM's,Deadlift,Front Squat,GM's,Belt squat 3x20)
Squat-3x20
Dumbell SLDL 5x8
Reverse Hypers 4x8
Sit up 5x10
Rope Crunch 4x10
Thursday-DE Bench
Bench Press 8x3 w/ 3 diff grips (60%)
JM press-work up to a 3 RM
seated barbell extension 3x6
seated cable row 5x8
Dumbell rear raise 4x8
Friday-DE Sq/Dl
Squat 8x2 (50%)
Deadlift 6x1 (50%)
Pull Throughs-work up to 3x3
Reverse hypers 4x8
hanging leg raises 5x10
*change ME every 2 weeks
*change assistance every 3 weeks
*DE day is box squat not just squat
*my gym is not open weekends
Please give me some help
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Results 1 to 14 of 14
Thread: PLEASE HELP me out.
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08-23-2002, 09:57 PM #1
PLEASE HELP me out.
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08-23-2002, 10:34 PM #2Registered User
- Join Date: May 2002
- Posts: 83
- Rep Power: 268
i'm too lazy to read it all but i got up to 4 weeks!!!!
j/k
looks pretty good!!
but change ur ME excersize more often...
it'll get boring...i give you the backhand like
John McEnroe....
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08-24-2002, 02:35 AM #3Registered User
- Join Date: Jul 2002
- Location: Under a bar loaded with 45's
- Posts: 3,505
- Rep Power: 1320
looks good and 2 weeks for every ME is fine
i only got to week 6, lolI've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
I've witnessed a begginer increase there total 350 lbs. the first month
I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
Powerlifting the sport of imposibility to Bodybuilders everywhere
Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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08-24-2002, 11:01 AM #4
haha...i know it long. Thanks for reading over it tho. I wasnt sure if i had the basics down yet...thats why i posted it. Later
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08-24-2002, 01:04 PM #5Registered User
- Join Date: May 2002
- Posts: 83
- Rep Power: 268
hey
your me bench is the same the whole time...
u might wanna change that??
or no?i give you the backhand like
John McEnroe....
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08-24-2002, 01:30 PM #6
what do you mean my ME bench is always the same? could you be more specific? Thanks I swich the exersise every 2 wks...and switch assistance every 3 wks.
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08-24-2002, 04:21 PM #7Registered User
- Join Date: May 2002
- Posts: 83
- Rep Power: 268
ur ME bench has the same excersizes...
Week 1
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Week 4
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
Week 9
Monday-ME Bench (Bench Press, Board Press(2),Incline Press,Board Press(3),Decline Press,Dumbell Press 3x20)
get what i mean???
do you do all of those??
or pick a few?? and rotate??i give you the backhand like
John McEnroe....
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08-24-2002, 09:56 PM #8
oh..no...that mean week 1 adn 2 i use Bench as ME week 3and4 i use board press...thosre are just the exersise i rotate in for ME exersise.
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08-25-2002, 12:44 PM #9
do you understand what i am trying to say?
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08-25-2002, 01:40 PM #10!Karins Xtreme Powerwear!
- Join Date: May 2002
- Location: Brussels, Belgium
- Age: 40
- Posts: 2,939
- Rep Power: 598
Originally posted by PPower
do you understand what i am trying to say?
ooww ok, so you just put these, you choose then you keep that for 2 weeks, then choose another etc etc
is that it?
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08-25-2002, 02:45 PM #11Registered User
- Join Date: Apr 2002
- Location: United States of America
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- Rep Power: 4943
Yeah he means:Originally posted by Deejay_Spike
ooww ok, so you just put these, you choose then you keep that for 2 weeks, then choose another etc etc
is that it?
EX:
2 weeks(Choose one from the list)
2 weeks(Choose a different exercise from the list)
2 weeks(Choose another exercise not used from the list)
See? Go to the sample 9 wk program at www.Elitefts.com and it shows what he's talking about.
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08-25-2002, 02:49 PM #12!Karins Xtreme Powerwear!
- Join Date: May 2002
- Location: Brussels, Belgium
- Age: 40
- Posts: 2,939
- Rep Power: 598
thank you so much for making me feel dumbOriginally posted by healthy n'fit
Yeah he means:
EX:
2 weeks(Choose one from the list)
2 weeks(Choose a different exercise from the list)
2 weeks(Choose another exercise not used from the list)
See? Go to the sample 9 wk program at www.Elitefts.com and it shows what he's talking about.
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08-25-2002, 03:08 PM #13Registered User
- Join Date: Apr 2002
- Location: United States of America
- Posts: 3,049
- Rep Power: 4943
Anytime man.
I'm just kidding. I'm pretty sure you knew. Just thought I'd say it anyway.
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08-25-2002, 07:57 PM #14
ya...exactly what health was saying. I listed the exersise that i am going to use for ME for the next 12 weeks. I do each one for 2wks. Any other comments on my routine? Any thing i should change?
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