Thread: Check out my westside routine

Monday: Dynamic effort bench

Speed Bench
45-60% of 1RM x 3 x 12 sets

Behind the Neck Jerk
4 sets of 5

Lat Pull down
4 sets of 5

Skullcrushers
4 sets of 5

Light Ab exercise


Tuesday: Max effort Squat

Hack Squats
Perform triples until you feel your form will break down then singles until cant complete another rep with great form.

Barbell Row
4 sets of 10

Leg Curl
4 sets of 10

Backhyper or reversehyper
4 sets of 10

Heavy ab work


Thursday Wednesday: Max effort bench

Bench/Close Grip/ Incline Triples until loss of form then singles until failure.

Lat Pulldown
4 sets of 10

Tri Pulldowns
4 sets of 10

Rear Delt super set with Lat Raises
4 sets of 8

Light ab exercise



Friday Dynamic effort box squat:
Box squats
50-60% of 1rm x 2 x 10
45 sec TBS

Deadlifts
4 sets of 5

Leg Curls
4 sets of 5

Backhyper or reversehyper
4 sets of 10

Heavy ab work

Personally, I don't like hack squats(i much prefer front squats)... They feel like hell on my knees, but if they feel fine for you, go for it.