Well I tried ws4sb for almost a month and I never really got into it. I may be ignorant but I just don’t like switching around body parts on the same day. So, I went back to creating my own.
I have two goals which are equally as important: Strength and mass. I know everyone says that, but that’s how it goes.
Squat- about 375
Deadlift- about 500
Diet: Lots of cals from clean ‘bulking’ foods.
I’d most like to see my chest improve in strength and mass.
(lifts with multiple warm up sets are based on the pyramid idea)
Squat- 4 warm up sets to 1 or 2 working sets of 5rm
Raised rear leg DB lunges- 3 sets of 12
Ham/leg curl- 3 sets of 12
Leg Extension- 3 sets of 12
Calf raise variations- 3 sets of 8
Flat BB Bench- 4 warm up sets to 1 or 2 working sets of 5rm
Incline DB Bench- 3 sets of 12
Gironda Dips/Gironda Neck Press- 3 sets of 8
DB Flies- 3 sets of 8
Tricep variations- 3 sets of 8
Deadlift/Rack Pull- 4 warm up sets to 1 or 2 working sets of 5rm
Chin ups- 2 sets to failure
Lat Pull Down- 2 sets of 8
Seated Row/BB Row- 3 sets of 8
BB Shrugs- 3 sets of 12
Bicep variations- as needed
DB Mil Press- 3 sets of 12
BB Mil Press- 3 sets of 8
Upright Row- 3 sets of 8
Cuff work- as needed
30 minutes of deep stretching
Let me know if you guys think this plan is a good fit for my goals.