staudt
08-18-08, 7:43 pm
I'm 16 and I've been lifting for about 2 years and I want to try out westside barbell to get my strength up. I found this split on the internet but it doesn't have rest days put in. Could someone help me change this around to make a good split for starting out WSBB. Heres what the split looks like I found.
Day 1- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Shoulder work - choice of either lateral or front raises - 4 x 10-12
Lat work - as below - 4 x 8-10
Biceps - Pick any bicep exercise of your choice - 3 x 8-10
Day 2 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
Abs - Any form of rectus abdominus work - 4 x 8-12
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10
Day 3- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM
Tricep work - as Day 1
Pushdowns - as Day 1
Lat work - as Day 2
Biceps - as Day 1
Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM
Lower back work - as Day 2
Side bends (or variation of external oblique training) - 4 x 8-12
Neck work
Day 1- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Shoulder work - choice of either lateral or front raises - 4 x 10-12
Lat work - as below - 4 x 8-10
Biceps - Pick any bicep exercise of your choice - 3 x 8-10
Day 2 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
Abs - Any form of rectus abdominus work - 4 x 8-12
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10
Day 3- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM
Tricep work - as Day 1
Pushdowns - as Day 1
Lat work - as Day 2
Biceps - as Day 1
Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM
Lower back work - as Day 2
Side bends (or variation of external oblique training) - 4 x 8-12
Neck work