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Westside Sample 9 Week Program

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  • Westside Sample 9 Week Program

    Week 1

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 5 sets of 15 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Lying Barbell tricep extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 rep


    Week 2

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 3

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps using the small strap
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 4

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 5

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated Dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps



    Week 6


    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps
    http://www.napsgear.net/affiliate_sh..._banner_id=166

  • #2
    Week 7

    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps






    Week 8


    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps


    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps



    Week 9

    Day 1 (max day) near end of week
    Box Squat: work up to a 1 rep max
    Bench Press: work up to a 1 rep max

    * These maxes will be used as the 1RM for the next eight week cycle
    http://www.napsgear.net/affiliate_sh..._banner_id=166

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