T Nation

How Is My Routine?


#1

Hey everyone, Im trying to get my big three up, so i decided to do a modified version of westside barbell routine, any advice on how to make it better is greatly appreciated.

Monday: ME Bench
(I will be choosing one max effort lift) ( I will be working up to a 1-3 rep max, depending on how I feel)
(Exercise will be changed every 3 weeks)

Max Effort Lifts:
Barbell Bench Press
Incline Barbell Bench Press
Close Grip Incline Press
Floor Press
Rack Lockouts
Dumbbell Press

Supplemental Lifts (These will be changed every 3-4 weeks) (Rest periods will be between 60-120 sec)

Close Grip Bench Press

Pushdowns

Front Raises

Either some side delt exercise or Chest dumbbell press

Barbell Rows/Reverse Barbell Rows

Dumbbell Curls

Sets/Reps For Supplemental Lifts
Week1: 4x12, Week2: 5x10, Week3: 6x6, Week4: Repeat

Tuesday: ME Squats
Every 2 weeks I will rotate Wide Stance Parallel Squat, ATG close stance squat, and DLs (I will be working up to a 1-3 rep max).

Stiff-Legged Deadlifts

Seated Machine Crunch 4x6-12

Hyperextensions

Barbell Shurgs

Sets/Reps For Supplemental Lifts
Week1: 4x12, Week2: 5x10, Week3: 6x6, Week4: Repeat

Wed: Off/ Or Cardio

Thursday: DE Bench
Speed Bench 8-10 triples with 50-65% 1 rep max

Incline Dumbell Press

Tricep Extensions

Standing Military Press/Front Raises (Pick one)

Seated Rows

Barbell Curls

Supplemental Lifts sets/reps:
Week1: 6x6, Week2: 5x10, Week3: 4x12, Week4: Repeat

Friday: DE Squats
Speed Squats: 8-10 doubles with 50-65% 1 rep max

Supplemental Lifts

Stiff Legged Deadlift/ Partial Deadlifts

Decline Crunches 4x6-12

Weighted Hyperextensions

Shurgs
Supplemental Lifts sets/reps:
Week1: 6x6, Week2: 5x10, Week3: 4x12, Week4: Repeat