Following the Westside for Skinny Bastards

[AFireInside]

Getting ready to start my workout plan. Right now I'm following the Westside for Skinny Bastards:

Monday -

Weighted dips (3-5 reps)
Flat dumbbell bench press (3-4 sets of 6-10 reps)
Chest supported rows (4 sets of 10-15 reps)
Cable scarecrows (2-3 sets of 12-15 reps)
Low pulley Swiss ball crunches (3-4 sets of 8-15 reps)

Wednesday -

Straight bar deadlifts (5 reps)
Barbell step-ups (3-4 sets of 8-15 reps)
Leg curls (3-4 sets of 6-10 reps)
Wrist roller (3 sets of timed sets)

Friday -

Bodyweight dips (3 sets of max reps, rest 60 seconds between sets)
Skull crushers (3-4 sets of 5-10 reps)
Pull-ups (4 sets of 8-12 reps)
Dumbbell lateral raises (4 sets of 8-12 reps)
Alternate dumbbell curls (3 sets of 8-10 reps)

How's it sound?

 

[getfitdoc]

its a fantastic program friend! good luck, I'm looking forward to seeing you get results.

interesting that you're starting with dips instead of a bench movement... but it should work though!

are you doing any form of cardio?

 

[mikea]

Yeah like doc said, i would change the dips to military presses or an other press.

And dont take the assistance work to failure.

 

[AFireInside]

Thanks for the comments. I'm starting this plan in about 3 weeks. I'm going to modify it slightly to allow room for cardio, but I will start a new journal when I get it started.

 

[walker11]

looks great man, i follow a westside template and love it. and like other posts say, i would change dips to a pressing movement, preferably bech press. but would you mind telling us why you chose dips over bench or another pressing movement? is it because of an injury, lack of equipment, just don't like benching, etc..? just curious to find out, not trying to start any arguments or anything.

 

[shockandawelifter]

its a killer program, i love it.
cycle you max effort lift if your gains start slowing.

 

[selldumpss]

delyvery same time after pay 1-5 min

Ïðåìíîãî áëàãîäàðåí, ÷òî ïðîñâåòèëè, è, ãëàâíîå, êàê ðàç âîâðåìÿ. Ïîäóìàòü òîëüêî, øåñòü ëåò óæå â èíåòå, íî ïðî ýòî ïåðâûé ðàç ñëûøó.
______
no minimum order

 

[sevin711]

Nice program. Any updates?

 

[MeatHead96]

Nice program. Any updates?

This is an old thread dude. But WS4SB is a great program. Check out Joe Defranco's website for more info. I am currently doing a westside barbell routine with a template by dave tate. Just started a few weeks ago. Hit my first 500lb squat last week and yesterday pulled 660 on trap bar deadlift. Feelin pretty good and ready to keep hitting PR's.