For the past 2 months I trained Westside-esque for a Bench Press comp at my school (I did 250@ 186 lbs.) as such:
TUESDAY
Bench Press- Work up to a set of 3-5 reps
DB Bench Press- 3-4 sets of 6-10
Bent Over Rows- 4 sets of 10-15
Bent Over Rear Delt Flyes- 2-3 sets of 12-15
Weighted Ab Exercise- 3-4 sets of 8-15 reps
THURSDAY
Front Squats- Work up to a set of 5 reps
Barbell Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Grip exercise- 3 sets
SATURDAY
Bench Press- 10x3 (DE)
BB Skull Crushers- 3-4x5-10
Chinups- 4x8-12
DB Shoulder Press- 3x10-15
Barbell Curls- 3x8-10
Ab Circuit
To “reverse” this chest emphasis, I was wondering if this was a good program, as it emphasizes the back and adds an extra day of lower body. BEFORE the above method, I was using the “Blending Size and Strength Program” (if it helps with experience).
A
Bent Over Rows- Work up to a set of 3-5 reps
DB Rows- 3-4 sets of 6-10
Bench Press- 4 sets of 8-12
Chest Flyes- 2-3 sets of 6-10
Weighted Ab Exercise- 3-4 sets of 8-15 reps
B
Deadlifts- 10x3 reps
Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Standing Calf Raise- 4x8
Chin Ups- 3-4x8-10
Heavy Shrugs- 3x6-10
C
Bent Over Rows- 3x10 controlled
Barbell Curls- 3-4x5-10
Dips- 4x8-12
DB Upright Row- 3x10-15
BB Skull Crushers- 3x8-10
Ab Circuit
D
Back Squats- 10x3
Lunges- 3-4x8-15
Leg Curls- 3-4x6-10
Seated Calf Raise- 3/4x8
Face pulls OR Seated Rows- 3/4x8