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Routine critique

  • 17-03-2008 3:11pm
    #1
    Al_Fernz
    Closed Accounts Posts: 1,021 ✭✭✭


    Can anybody offer me any advice on my routine please. I'm thinking of starting Westside for skinny backstards 3. What do you think of my interpretation of template? My goals are to get faster stronger and bigger, very general I know.

    Monday - pm Kickboxing 2hrs

    Tuesday - pm Max Effort upper body.
    A.Bench work up to max set of 3 reps. Should take 8 sets.
    B.Chins 2 x 15-20
    C.Seated row/Face pull superset 4 x 8-12
    D.DB or BB Shrugs 4 x 8-15
    E.BB Curls 4 x 8-15

    Wednesday - am Dynamic effort lower body
    A. Box jumps 5x5
    B. Bulgarian Split Squats, front leg elevated 3 x 10-12
    C.     Hyperextensions 3 x 10-12
    D. Hanging Leg Raises 4 x 12-15

    pm Kickboxing 2 hours

    Thursday pm Kickboxing 2 hours

    Friday pm Rep upper body day

    A.DB Bench 4 x 12-15
    B.Lat Pulldown/Seated DB power clean superset 4 x 8-12
    C.DB/BB Military Press 4 x 8-12
    D.DB/BB Shrugs/BB Curl superset 3 x 8-10
    E.DB/BB holds 3 x max time

    Saturday am Max effort lower body.
    A.Squat -work up to max set of 3-5 reps. Should take 8 sets
    B.Reverse Lunge - 3 x 6-12
    C.Deadlifts 3 x 8-12
    D.Hyperextensions 3 x 10-12
    E. Ab circuit x 3

    Sunday - Rest


    Deadlifts are not in the template for the ME lower body day. Do you think adding them in is unnecessary? Also, does anybody think there is an opportunity to add in Dips anywhere? I love deadlifts and dips so I would really like to keep em in my routine.

    Does anybody think this routine will lead to overtraining? Is there anything I can take out? It may be possible to give the Kickboxing a miss on either the Wednesday or Thursday if I feel I need a bit of rest. Also the AM session I am planning on doing would have me hitting the gym at around 730 in the morning. The session will be quick enough and doesn't look too tough - but I've never trained after just getting up. Does anybody have any advice for the early morning trainer?


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