WestSide Devotees... what do you think of my plan MAN?

**camarosuper6** · 09-08-2004, 07:34 AM

Here is my plan on the WestSide Program. Its a rough plan, but hopefully the WB devotees will come in, check it out, and give me some pointers.

Day 1 Max Effort Squat/Deadlift Day

Squat: build up to 3 rep max using sets of 3, and then continue with 1 rep maxes until you reach your 1 rep max.
GoodMornings: Same as above
Stiff Leg Deadlift 3 sets 6-10 reps
Reverse Hyper Extensions 3 sets 6-10 reps
Calf Raises 3 sets of 6-15
Ab Work

Side Note: I change up exercises every 2 weeks.

Day 3
Max Effort Bench Day
Bench Press, same as Squats above (Every two weeks, change to either Inc. Press, Board Press, Floor Press or Close Grip Press.)
Lying Extensions 3 sets of 6-10
Push Downs 1 set of 6-10
Barbell Rows 3 sets of 6-10
Pull Ups 3 sets to failure
Side Laterals 2 sets 6-10
Rear Laterals 2 sets 6-10
Bicep Curls 2 sets of 6-10
Once every two weeks do Barbell Press or Dumbell Press 2 x 6-10

Day 5
Dynamic Effort Squat
Box Squats 8 sets of 2 reps (fast as safely possible)
Same as above for other exercises

Day 7 Dynamic Effort Bench

Bench 8 sets of 3 (speed)
same as above for other exercises

Lets see how this works out.

WestSide Devotees... please... let me know what you think

**Saturday Fever** · 09-08-2004, 09:28 AM

Day 1 Max Effort Squat/Deadlift Day

Squat: build up to 3 rep max using sets of 3, and then continue with 1 rep maxes until you reach your 1 rep max.
GoodMornings: Same as above

Remove good mornings from that routine, and everything looks good.

**gr81** · 09-08-2004, 01:18 PM

Reverse Hyper Extensions 3 sets 6-10 reps

camaro, just curious, do you have access to a reverse hyper at your gym or something? I wish I could get my hands on one short of buying one.. lol. looks good thou. westside baby!!

**Dale Mabry** · 09-08-2004, 02:46 PM

Originally Posted by gr81

camaro, just curious, do you have access to a reverse hyper at your gym or something? I wish I could get my hands on one short of buying one

Using a roman chair in the reverse fashion is a decent substitute, just put a DB between your ankles and go.

**gr81** · 09-08-2004, 06:50 PM

thanks dale

**gr81** · 09-08-2004, 08:39 PM

Lets see how this works out.

WestSide Devotees... please... let me know what you think

have faith Camaro, it WILL work out. give it time playa. ain't nuthin like Westside boy. do your thang

**camarosuper6** · 09-09-2004, 01:39 AM

Fo SHIZZLE.

I love lifting heavy. Time to put my old records to pure shame.

**camarosuper6** · 09-09-2004, 03:36 PM

I think Im gonna add my back/bicep work in on the Squat/Deadlift day, so as not to have too much volume on Bench Day as opposed to Squat/Deadlift Day.

**Saturday Fever** · 09-09-2004, 03:54 PM

That's an excellent idea.

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