WSB Newbie---Please Help!!!!

[reese12]

I Finished my Westside Barbell Program. Please look over it and tell me what you think.

Movement Reps
Week 1
Monday
Box Squats 4x3 3x1
Good Mornings 5x3
Pull downs 4x8
Leg spread sit ups 4x12

Tues Bench 4x3 3x1
Skull Crushers 4x8
Lateral raises 4x8
Lat Pulls 4x8
Preachers 4x8

Thurs
Box Squats 45% 13x2
Good Mornings 5x3
Side Bends 4x8
Shrugs 4x8

Friday

Speed Bench 55% 9x3
Pushdowns 4x8
One Arm Rows 4x8
Straight Bar Curls 4x8


Week 2 % Reps

Deads 4x3 3x1
Good Mornings 5x3
Pull downs 4x8
Leg spread sit ups 4x12

Floor Presses 4x3 3x1
Skull Crushers 4x8
Lateral raises 4x8
Lat Pulls 4x8
Preachers 4x8


Box Squats 45% 12x2
Good Mornings 4x6
Side Bends 4x8
Shrugs 4x8



Speed Bench 60% 10x3
Pushdowns 4x8
One Arm Rows 4x8
Straight Bar Curls 4x8

 

[salemlot]

I thought on Max effort day, you max out and not do sets like you have? And i would take out the Peacher curls. And do some rotator cuff excerises if you not using a bench shirt. And work more on your hamstrings.
Maybe someone else will post that has been successful with westside.

 

[reese12]

I thought on Max effort day, you max out and not do sets like you have? And i would take out the Peacher curls. And do some rotator cuff excerises if you not using a bench shirt. And work more on your hamstrings.
Maybe someone else will post that has been successful with westside.

what are some rotator cuffs evercise

 

[salemlot]

http://www.bodyresults.com/E2RotatorCuff.asp thats a link to some rotator cuff excerises. You can google more if you want. I use a jump-band to strengthen my rotators not a dumbbell but its a personal choice, i dont have light enough dumbbells. Hope i helped. www.elitefts.com has a lot of excerises you should try out.