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Westside Barbell Training

Westside Barbell Training

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Published by Frank_the_Tank

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Published by: Frank_the_Tank on Mar 13, 2010
Copyright:Attribution Non-commercial

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04/08/2013

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Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or avariation of them for no more than 3 consecutive weeks work up froma warm up in sets of 3 until 3 repetitions are no longer possible andswitch to a single rep working up to 4 single repetitions of between 90-100% of your max.Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts(SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if needbe to stay within rep range)Abs – weighted situps - 4 x 8-12Lat work - barbell rows, - 4 x 8-10
Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from atriple to a single.Tricep work - Tate presses - 4 x 5-10Cable pushdowns - - 4 x 8-12Shoulder work - lateral raises- 4 x 10-12Lat work – latt pull down neutral grip - 4 x 8-10Biceps – Barbell EZbar Curl - 3 x 8-10

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