Westside Skinny Bastards - Help

Bigger Stronger Leaner Competitive Bodybuilding
1

Alright. I’ve decided to try the Westside Skinny Bastards program. Here are the exercises I’ve chosen:

upper body lift (max effort):
Benchpress (work up to a max set of 3-5 reps)
Incline dumbell press (4 sets 6-10 reps)
Barbell rows (4 sets 10-15 reps)
Lying cable “scarecrows” (3 sets 12-15 reps)
Weighted crunches (4 sets 8-15 reps)

lower body lift:
Squats (work up to a max set of 5 reps)
Leg extensions (4 sets 8-15 reps)
Leg curls (4 sets 6-10 reps)
Wrist curls (3 sets 30sek)

upper body lift (repetition):
Benchpress (3 sets max reps)
Scull crushers (4 sets 5-10 reps)
Chins (4 sets 8-12 reps)
Militarypress (4 sets 10-15 reps)
Barbell curls (4 sets 8-10 reps)
Abdominal circuit training

Putting on 5lbs extra each or each other weak.

How does this look?

2

Be sure to check out www.defrancostraining.com

3

I would suggest replacing the leg extensions with a unilateral leg movement like One-Legged Squats or Step-Ups.

4

lower body day now looks like this:

Squats
Bulgarian squat
Stiff legged deadlift

How do you guys think this program look now?

5

http://www.T-Nation.com/readArticle.do?id=667308

Here is an article with a template. To start with, just go along and pick which ones you want to do.

I think the change to your lower day looks better but do your DL before your split squats.

Like this:
Squats
DL or rack pull,etc
Bulgarian split squats (or variation of)

I have one little critique. I noticed that you had BB rows and Military press in there. Do DB variations of those moves. Instead of BB rows, do heavy DB rows and instead of MP, do a shoulder press or something. A BB lets the dominate side pick up the slack for the weaker side. Also, the heavy DB’s will work your grip more. Do the grip work. It’ll pay off.

Hope that helps??? I use that template myself and I love it.

Susan

6

Thanks for the good answer MsM. I’ll think about the DB’s.