Since I"m lacking in the shoulders and arms area what would be a good routine to do on Saturday to make the Westside a 4 day workout and get more shoulders and arms into it?
Are you doing a standard westside split because that is already a 4 day a week workout or are you doing westside for skinny bastards?
I am doing a modified westside for skinny bastards myself (using the standard day template of Mon, Wed, Fri) and I also feel I need more direct shoulder work. What I am doing is instead of adding a day, I will cycle in military presses on the upper body max effort day (Monday) every few weeks instead of a bench variation. I also choose any of the DB overhead pressing over any of the other shoulder choices in that particular session.
I learned in the past that for me, I cannot do a lot of shoulder work when I am doing a lot of benching type movements because my shoulders get beat up pretty easily. So far, this has worked out well for me.
As far as arms go, instead of adding an extra day for that either, i’d just do a little more direct work on them after you have completed the main lift of the day. just superset some bis when doing your tri exercises. I have done very little direct bi work and they are growing from the various rows and pullups I have been doing.