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Journey To A Beast!
- Thread starter SCREW
- Start date
SCREW
New member
hey guys... looks like ima have to change up on the routine my basketball coach told me he wants me to do westside for skinny bastards 3
he said he thinks it would be a better routine for me because he can specialize it for my needs
Ive already done lots of research on it and it sounds like a pretty solid program...
he said he thinks it would be a better routine for me because he can specialize it for my needs
Ive already done lots of research on it and it sounds like a pretty solid program...
SCREW
New member
this will be what i will be following...
MONDAY
ME Upper-body
Flat Barbell Bench - work up to max of 3 to 5 reps
Incline Dumbbell Bench press
2 sets of 15-20 reps
*****SUPERSET*****
Barbell Rows:
3 sets of 8-12 reps
Rear Delt Flyes:
3 sets of 8-12 reps
Barbell Shrugs:
3 sets of 8-15 reps
Standing Dumbbell Curls:
3 sets of 8-15 reps
TUESDAY:
DE Lower-body
Depth Jumps:
5-8 sets of 1-3 reps
Step-Ups
2-3 sets of 8-10 reps
Deadlift:
3 sets of 8-12 reps
THURSDAY:
Repetition Upper-body
Chin-Ups
3 sets of max reps
*****SUPERSET*****
Lat Pulldowns and Real Delt Flyes
3-4 sets of 8-12 reps
Dumbbell Military Press:
4 sets of 8-12 reps
*****SUPERSET*****
Barbell Shrugs and Tricep Extensions
8-10 reps
Reverse Dumbbell Curls:
3 sets of 8-10 reps
FRIDAY:
ME Lower-Body
Box Squats:
Work up to max of 3-5 reps
Lunges:
3 sets of 6-12 reps
Good Mornings:
3 sets of 8-12 reps
So there it is!
i will be doing abs 2 times a week on monday and thursday and for those i will be doing
Laying Leg Raises:
4 sets of 8-12 reps
Weighted Incline Sit-ups
4 sets of 8-12 reps
MONDAY
ME Upper-body
Flat Barbell Bench - work up to max of 3 to 5 reps
Incline Dumbbell Bench press
2 sets of 15-20 reps
*****SUPERSET*****
Barbell Rows:
3 sets of 8-12 reps
Rear Delt Flyes:
3 sets of 8-12 reps
Barbell Shrugs:
3 sets of 8-15 reps
Standing Dumbbell Curls:
3 sets of 8-15 reps
TUESDAY:
DE Lower-body
Depth Jumps:
5-8 sets of 1-3 reps
Step-Ups
2-3 sets of 8-10 reps
Deadlift:
3 sets of 8-12 reps
THURSDAY:
Repetition Upper-body
Chin-Ups
3 sets of max reps
*****SUPERSET*****
Lat Pulldowns and Real Delt Flyes
3-4 sets of 8-12 reps
Dumbbell Military Press:
4 sets of 8-12 reps
*****SUPERSET*****
Barbell Shrugs and Tricep Extensions
8-10 reps
Reverse Dumbbell Curls:
3 sets of 8-10 reps
FRIDAY:
ME Lower-Body
Box Squats:
Work up to max of 3-5 reps
Lunges:
3 sets of 6-12 reps
Good Mornings:
3 sets of 8-12 reps
So there it is!
i will be doing abs 2 times a week on monday and thursday and for those i will be doing
Laying Leg Raises:
4 sets of 8-12 reps
Weighted Incline Sit-ups
4 sets of 8-12 reps
Clusterfuck means that you start a program which has been proved effective, but due to the lack of patience, discipline, whatever... you start to make your changes on it right away without even done that workout long enough to know it works or not. Usually this happen when you think you know a lot about it to the point you lose the track...
