Modified Westside Workout Review?

Training Bodybuilding
1 
I'm gonna try this workout for awhile. Tell me what you think. Its a modified west side. I am also doing this with 2 other specialty routines. One is for my back stability to help with OH squats and snatches, it also calls for no other overhead work.

The second is this routine for your forearms off T-Nation. I am doing it since I think they are holding my arm growth back. I have 11.5inch forearms with 14inch biceps…not good. My goal on this is to gain mass, especially in my arms. I think I need to get my bench higher to help them grow as well. Don’t get me wrong, I’m not all about bench and arms, but at this point I think I need to focus on them.

Anyway here it is.
Next to the days it says Tibs and Forearms, this if just to say I do the forearms on that day and tibs is for the back workout.

Monday: (Tibs) (forearm)

Squat ? Box Squat
Hamstring Curls - 3x10
BB Row - 4x6
Rear Delt Flies- 2x8
DB Curls - 3x8

Wednesday:

Explosive Bench Press ? 4x6
DB incline Press - 4x8
Skull Crushers - 3x6
Weighted Sit-ups/Abs - 3x8

Friday: (Tibs) (forearm)

Deadlift ? 2x5
Leg Press - 2x10
Chin-ups - 4x6
EZ bar Curls - 3x8

Next Monday: (Tibs)

Inclined BB Bench Press - 3x5
DB Bench Press - 4x8
Tricep Pushdowns - 3x10
Sit-ups/Abs - 3x10

Next Wednesday: (forearm)

Squat- Box squats
Leg Curls - 3x10
Bench Rows - 4x6
DB Curls - 3x8
Speed Deadlift- 6x3

Next Friday: (Tibs) (forearm)

Bench Press - 3x3 (pause)
Inclined DB Press - 4x8
CG bench - 3x10
Sit-ups/Abs - 3x10

So, what you think?

2

One quick thought: I’ve always gotten better at overhead work by doing a lot of it in the program, not by working on one or two exercises. So if I were wanting to up my OHS, I’d do Sots presses or the Sots press except with the bar on the front, military presses, etc. as well.

Also, I don’t really see anything wrong with the workout but it looks like you’re kinda going nuts throwing so much stuff together. For progression, adaptation, and general sanity it’s probably better to do something simpler. Like, the fewer the variables (provided you still work hard) the easier it is to gain IMO.

You seem to know a bit about what you’re doing, but why have different reps for all the assistance exercises?

Here’s a simpler way to do it…pick your main lift for the day, then just specify rep ranges:

Instead of…

Do:

Box squat
Hamstring curls, BB row, rear delt flies, and DB curls: 2-4x6-10

3

Then you do whatever you feel like for the day.

And I wouldn’t use a 2 week cycle, just a normal one week cycle should suffice IMO.

4

[quote]conwict wrote:

Do:

Box squat
Hamstring curls, BB row, rear delt flies, and DB curls: 2-4x6-10 [/quote]

Ill look into that. The back thing is actually from coach Thibs on this forum. He use to olympic lift so this is just somthing I’m gonna try. I know it does seem a little piled on but I’m gonna give it a shot, my next designed workout is WAY more thought out which I was suppose to do but theres a few things I want to get knocked out first. Thanks for the help.
Also, the numbers are based on what I respond to and just new things I want to drive I’ve never done.

5

I would do a little more back work, but I train the shit out of my back.

Looks pretty good though, give it a few weeks and evaluate.

6

Wait, was your back thing included in the post? It didn’t look like it was. Is it his O lifting thing with lots of high pulls, etc? If so then you don’t really need to be doing speed deads on the same day.

You may want to try the Waterbury approach to forearms. Forearm rollers, wrist curls, etc, etc, seem to have never done nothing for my forearms, whereas snatches, cleans, and close-grip pullups (not chinups) have been beefing my extensors nicely. Reverse and hammer curls are ok too. You may as well work another muscle while you work your forearms, or risk dying of boredom.