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How do you like this workout?

andrewlandolfi Posts: 12 Joined: 2007/11/11	2008/04/07, 08:55 PM here it is: Monday: Max Effort- Upper Body ? Barbell Floor Press: 3-5 reps, work to max reps ? Floor DB press (palms in and out): 2 sets, max reps ? DB rows and Lateral Raises: 3-4 supersets, 8-12 reps ? DB Shrugs: 3-4 sets, 8-15 reps ? Hammer Curls: 3-4 sets, 8-15 reps Tuesday: Dynamic Effort- Lower Body ? Vertical or Broad Jumps: 5-8 sets, 1-3 jumps ? Steps-Ups: 2-3 sets, 8-10 reps ? Romanian Deadlift: 3 sets, 8-12 reps ? Spread Eagle Sit-ups w/ DB: 4 sets, 10-15 reps ? Ground-based mobility drills (5-15 minutes) - Sample mobility drills include: roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners, etc. ? Frequency drills (2-3 minutes) ?These drills should only last 5-10 seconds, and I recommend 2-3 sets for each. (Example: low pogo jumps, wideouts, ankling, etc.) ? Speed Training- 10 yard starts (8 sprints, 1 min rest between), Shuttle Drill (5-6 reps, 1-2 min rest between), 10 sprints (10 sprints, 1 min rest between) Wednesday: Off Thursday: Repetition- Upper Body ? Pushup Variations: 4 sets, 12-15 reps ? Seated DB Power Cleans and Rear Delt Flyes: 3 Supersets, 8-12 reps ? DB Lateral Raises: 4 sets, 8-12 reps ? DB Shrugs and DB Curls: 3 Supersets, 8-10 reps ? Plate Pinches: 2-3 sets, 2-3 reps ? Sprinter Sit-ups- 3 sets, 20 reps Friday: Max Effort- Lower Body ? DB Squats: 3-5 reps max ? Walking Lunges: 3 sets, 6-12 reps ? Romanian Deadlift: 3 sets, 8-12 reps ? Ab Circuit(Sprinter sit-ups, V-ups, toe touches, Hip Thrusts) : 2-3 sets, 10-20 reps Saturday and Sunday- Off
Pemdas Posts: 973 Joined: 2004/07/22	2008/04/08, 08:19 AM Looks exactly like westside for skinny bastards. I would use the BB for max effort squat work though.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/04/08, 08:30 AM Yep, WS4SB for sure. I've put on 12 pounds of mass in the month and a half or two months that I've been on it. My max's haven't gone up like I would have liked to see, but I definitely feel stronger.
	2008/04/10, 10:56 PM yes WSFSB works to pack size and strength. next time you ask people's opinions of a routine just say the name of the routine...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/04/11, 08:41 PM ============ Quoting from menace3000: yes WSFSB works to pack size and strength. next time you ask people's opinions of a routine just say the name of the routine... ============= I actually prefer that they post the routine itself. I can't count how many times people post the name of some routine I've never heard of or never want to hear of and ask what we think about it. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
	2008/04/12, 02:02 PM u got a point wrestler
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/04/15, 07:45 AM How bout this workout? http://www.youtube.com/watch?v=eBGIQ7ZuuiU
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/04/15, 08:23 AM bastard! why is this happening!
Devinm Posts: 270 Joined: 2006/06/01	2008/04/15, 11:36 PM LOL. i actually like that song. -------------- Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar