im 15 and am 5 feet 4 and weigh in at about 140. im going to max out tommorow and post them up and im not an important person but i just felt like keeping a log that i could look back at and see what worked and what didnt. this is the westside method ive been studying this method for about 2 weeks now so i dont know it all that well but im learning. im going to this for 3 weeks and im going to switch some exercises around. im going to start tommorow, itll be dynamic effort bench day.
monday - max effort bench
wednesday - max effort squat/deadlift
friday - dynamic effort bench
sunday- dynamic effort squat/deadlift
day one (max effort bench)
board press - sets of 3 til cant nomore and then work up to a 1rm
tricep extensions - 4 sets of 8-12 reps
incline dumbell press - 4 sets of 8-12 reps
side delt raises - 4 sets of 8-12 reps
hammer curl - 4 sets of 8-12 reps
bicep curls - 4 sets of 8-12 reps
day two (max effort squat/deadlift)
good mornings - sets of 3 til cant nomore and then work up to a 1rm
reverse hypers - 3 sets of 8-12 reps
glute ham raise - 3 sets of 8-12 reps
reverse flyes - 4 sets of 8-12 reps
decline weighted crunches - 4 sets of 8-12 reps
day tree (dynamic effort bench)
speed bench - 10 sets of 3 reps with 50% of 1RM
tricep extension - 3 sets of 8-12 reps
tricep pushdown - 3 sets of 8-12 reps
barbell rows - 4 sets of 8-12 reps
incline dumbell press - 4 sets of 8-12 reps
day four (dynamic effort squat/deadlift)
box squats - 10 sets of 2 reps with 50% of 1RM
reverse hypers - 4 sets of 8-12 reps
standing calf raises - 4 sets of 8-12 reps
barbell rows - 4 sets of 8-12 reps
barbell shrugs - 4 sets of 8-12 reps
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