MATT HAWKINS'

WESTSIDE BARBELL WORKOUT

by Matt Hawkins

PART I | PART II | PART III

FRIDAY MORNING
(Explosive/Volume Squat Workout)

Warm-up: you can do one or

both of the following:

A. Calf / ham / glut raises for

a few warm-up sets. OR
B. Lat machine abs done for a
few sets or done continuously for 3 to 5 minutes.
Box squats on a 1" to 2"
below parallel box. Also a hassock (soft box) can be used instead
for a 3 to 4 week cycle. Use 50%
to 60% of your best meet squat.
Do 10 to 12 sets of 2 reps (or 8 to 10 sets if using bands or
chains) with only 45 seconds
rests between sets. You can add
weight (and / or chains) for the last couple of sets if you can
do so without loosing bar speed.
The bar speed must be great,
each set should take the same amount of time as it takes you to
complete a maximum effort
competition squat, (i.e. each rep
should be about twice as fast as your competition squat).
Increase the weight 2.5% of your
best squat per week. Go up in
training weight for about 3 to 4 weeks, (example: 52.5% for 1st
week, 55% for 2nd week, and
57.5% for 3rd week). After the third
or fourth week drop back down to you initial training weight and
repeat the cycle but this
time you may want to change things up
by using a different combination bands, chains, weight releasers
and or different types
of boxes. You may use loose suit bottoms
but keep the straps down and no knee wraps (the straps and knee
wraps are used
only at a contest). The best shoes to use are
those with a flat sole (i.e. no heel) such as wrestling shoes or
Converse Chuck
Taylors because a heel will tip you forward and
put undo stress on the quads. Use a wider than normal stance with
feet
pointed mostly forward, (this will put more stress on the
hips making it harder to get down but give more power for the
ascent)
and push the knees out to sides, not forward. The initial
movement should be the gluts pushed rearward, not the knees
bending. Sit back on box (the shins should actually be past
vertical, i.e. the feet should be more forward than the knees)
under control (don't fall or drop on the box) and completely
relax hips but keep the back tight. Then explode quickly off the
box
pushing the knees out to the sides. Push each rep up as hard
and as fast as possible keeping good form (the bar should
increase in speed through out each rep and be at it's fastest at
the top). Push each rep up as fast and as hard as possible.
The
week before the meet use your lowest training weight but the week
before that should be your highest training weight. It
is very
important to occasionally take a weight above 60% after you
finish all your sets but not going over 90% of your best
regular
squat. This is not necessarily done every week but should average
out to about 2 reps per week, this includes a max
single off the
box about every 4 weeks (count a meet as maxing out). You may
want to use your weakest stance when doing a
max single, which
for most is extra wide but maybe very narrow. You can use a
slightly cambered or buffalo bar if a regular
bar is too
difficult to get under (especially true for larger lifters). Also
if you have access to them it is recommended to place
chains and
/or bands on the bar. If chains are used they should be about 5
feet long and weigh about 20 lbs., if you can not
find chains
this large you can double-up smaller chains. Hang a small chain
from both ends of the bar to adjust the height and
hang the
heavier chains from it. Adjust the height so about half of the
chains rest on the floor while sitting on the box and all
but
about three links of chain are off the floor at the top of the
lift. This means you are lifting more weight at the top of the
lift
making it harder at the top where the lift normally gets
easier. You can add as many chains to the bar as you like as long
as
the bar speed does not slow down too much. As a reference you
can start with chains weighting about 15% of your max meet
squat,
the important thing is to maintain bar speed. The use of chains
is highly recommended because they will really build
explosiveness. When using chains a general reference would be to
have the total weight at the bottom (the bar weight plus
half the
chain weight) only about 2.5% more then the weight used without
chains (i.e. the total weight at the bottom would be
52.5% to
62.5%). Also heavy-duty stretch bands can be placed on the bar
wrapped around the bottom of your squat rack
(adding up to 160 of
resistance at the top of the lift). These can be used alone or
with chains. If maxing out after using chains
or bands leave the
chains and/or bands on the bar.

Main Assistance: These are

the main muscle groups to work. Do a total of 3 to 4 exercises
from this area. Work your weak
areas. The reps and sets will vary
depending on what works best for you. Always push yourself and
always do more reps,
sets, and or weight if you can. (you also
can pick one of the main assistance exercises from the Monday
Morning workout but
do it for a few reps.)

Glut / Hamstrings:
(Heavy weight can be used for absolute strength or
lighter weights can be used to build
explosiveness.)
A. Calf / Ham / Glut
Raises: You must have a Calf / Ham / Glut machine
to do these, which is somewhat like a
back raise
machine with a toe plate and a curved pad that
the front of your thigh rests on. You leg curl
your
body up from a straight horizontal position
to complete a rep, bending only at the knees. OR
 B. Partial Deadlifts for
high reps (about 15): Lower the bar very quickly
and stop it just below the knees and quickly
locking it out again. Use a shoulder width stance
with a grip slightly wider; push gluts to rear as
you lower the
weight. Keep your back arched. Pull
with the legs only. Use about 30% to 40% of your
max deadlift. OR
C. Glut / Ham Raises:
While kneeling on a bench with your feet hanging
off the end have a partner sit on your
ankles to
hold you down as you lean forward not bending at
the waist until your chest touches the bench then
leg curl yourself back up. Do as many reps as
possible add weight if you can. If you can not do
one rep lower
yourself slowly and pause at
various positions for 3 to 6 seconds and use your
hands to help you back up only
as much as
necessary until you can complete a rep
unassisted. Another method to working up to be
able to do
a single rep is to use elastic bands
placed at a midpoint position to assist you back
up. Use fewer or weaker
bands as you get
stronger. You can also kneel on a lat machine
facing away from it and hooking your feet so
you
can lower yourself bending only at the knee
holding onto a strap connected to the lat
machine. The more
weight on the lat machine the
easier the exercise because it helps pull you
back up. OR
D. Kneeling Squat: Place
padding on the floor for your knees and kneel
down on it take bar out of rack and sit back
trying to touch gluts on the floor then sit back
up again. Usually do for higher reps, about 8 or
so.
E. Jumping: Can be done
in any of the following manners: off boxes, with
one leg, up and down hills. Dumbbells
can be held
for resistance. This is simply another option
that may or may not work for you. It will work
the entire
legs and hips.

Lower back:

A. Back Raises (aka

hyperextensions): With an arched back or rounded
back. These also can be done for static
work for
3 to 5 sets of 2 to 30 seconds at different
positions. Do static work if you have trouble
keeping an arch
when you squat but don't do
static work for more than 2 weeks at a time. OR
B. Deadlifts: Us about
30% to 40% of your best deadlift for sets of high
reps (about 15 to 20). These can be done
with
either stance (sumo or conventional) you may want
to switch it up and use the other stance for a
change,
also these can be replaced with stiff
legged deadlifts or done on a belt squat machine
with a straight handle. OR
C. Good Mornings: Done
with an arched or rounded back, standing (with
knees bent or straight) or seated on a
box, bench
(go down until your face is touching the bench),
or the floor with legs straight out in front of
you
(push with your heels to come up). These are
usually done for sets of 3 or more reps. Try to
balance the
number of arched back goodmorning
exercises with the number of rounded back
exercises. You may want to do
some warm down sets
afterward down to 50% of the top weight used. OR
D. Cable Pull Through:
Stand facing away from a low pulley and reach
through the legs and pull cable through to a
standing position (you will need to lean
forward). You can keep knees straight for lower
back work or can bend
the knees during each rep
to work the gluts. These are usually done for
higher reps (may be 20 or so). OR
E. Hopper Deadlifts:
These are done like normal deadlifts but are
bounced off rubber mats. These are usually
done
for higher reps (about 15 or so). OR
F. Front Squats: These
can also be done on different height and types of
boxes. You can also use a front squat
harness. OR
G. Bent Back Good
Morning-Squats: Carry the bar very low on your
back so you must hunch forward, bend
forward
until weight is on balls of feet then round lower
back and sink into a full squat. Come up by
straightening
the upper and lower back and legs.
These are usually done for sets of 3 or more
reps. OR
H. Zercher Squats: Hold
the bar in the bend of the arms (set the pins in
the rack so you can take the weight out at
this
height). Push knees out to sides and gluts to
rear and keep back arched. Squat down until bar
touches the
knees and then come up. OR
I. Safety Squat Bar in
rack: Set the rack so that when in your deadlift
stance and your arms hang down you will be
in
your starting deadlift position. OR
J. Throwing a Medicine
Ball Overhead: Squat down into a full squat
position and then quickly explode with leg and
back muscles.
K. Overhead Squats: On a
1" to 2" below parallel box. Holding
the bar overhead will keep the body in the same
position as a proper deadlift form. OR
L. Leaning Deadlifts:
Hook a strap the squat to rack and to the back of
your belt then lean forward and do deadlifts
with
a bar or dumbbells.
M. Reverse
Hyperextensions: Keep the knees straight and
control the weight on the way down, do not swing
the
weight too much but let it stretch you out.
You may want to do about 4 to 8 sets working up
to very heavy
 weight. You may also want to place
a flat air cushion pad on the machine to lay on,
this will force you to keep
your abs tight. You
can also pause some reps at the top. You can also
use chains. (If you do not have access to
a
reverse hyper extension machine try to get one.
However, you can try to simulate this exercise by
lying face
down on a high table so that your legs
may hang straight down off the edge of the table
and raise your legs
behind you until they are
parallel to the floor keeping the knees straight.
Place a dumbbell between your fee for
resistance.
Control the weight on the way down, do not swing
the weight too much but let it stretch you at the
bottom). Reverse hyperextensions are very
important because they really work the lower
back, gluts, and
hamstrings, which are the key
muscles for squatting and deadlifting and they
help stretch out the lower back
and allow spinal
fluid to get in and around the lower spine. Try
to do them at least four times per week if time
and your body allow you to. If done this way they
would be done heavy on Friday and Monday and done
lighter
usually for less sets two or more times
per week. Saturday and Tuesday (the day after
these heavy workouts)
would be good choices to do
these lighter workouts.

Abdominal Work: do
one or more of the following. Note exercises
"A" & "B" works either front or
oblique depending
how they are done, AC@ through AG@ are
for the front abdominal and AJ@, AK@, & AL@ are for
the oblique
muscles, and AI@ works all areas. Be sure to
always work both. (Usually 90% of all abdominal work is
exercises AA@
or AB@ because these are done standing
which is how your abs are used in a meet.). Be sure to go
heavy on Friday
and Monday but ab work can be done every
day.

A. Lat Machine Abs:

Stand facing away from the machine with a rope
held to back of the neck. They are done to
the
side to work the obliques. A medicine ball can be
held between the legs for additional pressure.
These are
usually done for very high reps. Also
these can be held statically for up to 30
seconds. Also these can be done
continuously for
1 to 2 sets for 2 to 4 minutes. These can also be
done sitting in an incline seat facing away
from
the machine. OR
B. Leaning Abs: Attach a
strap to the squat rack and your belt and lean
back and do crunches with weight. Also
can attach
to the side of your belt and lean to the other
side to do oblique. OR
C. Hanging or Lying Leg
Raises: Use weight when possible with either
knees bent (roll shoulders forward when
doing
these) or straight. Also each rep can be held for
5 seconds. OR
D. Hanging from a
chin-up bar: Raise feet to the bar for as many
reps as possible. OR
E. Weighted Sit-Ups:
These are best done with the legs straight so the
hip flexor are worked as well. You can also
use a
cable held to the back of the head. Also these
can be done on sitting on a ball. OR
F. Spread Eagle Sit-Ups
with weight: Place legs in a AV@ or spread eagle
position and so that they can be held
stationary
(possibly under a squat rack) then do sit-ups
with weight held to forehead. OR
G. Seated Zercher Squat:
Sit on the edge of a bench and have partners hand
you a bar which you will hold in the
bend of your
arms and then bend forward trying to bring the
plates as close as possible to the floor then
sitting
up again. This exercise also works the
lower back. OR
H. Static Sit-Ups: With
legs straight pausing each rep in a half sit-up
position for 5 to 6 seconds while holding a
weight or cable to the back of the head. You can
hold a medicine ball between the legs to increase
pressure on
the abs. Also can be done straddling
one leg for single rep sets. OR
I. Hit your abs
repetitively with an iron bar: Hit all the
different areas. This will teach your abs to
contract
individually. OR
J. Side Bends with
dumbbells, low cable, or with bar across your
back: You do not need to bend far for any of
these exercises. Try to use weight approaching
body weight. OR
K. One Arm Overhead Side
Press OR
L. Russian Twists: Lay
face up in a regular hyper extension machine with
your upper body hanging off with
dumbbells at
arms length twist from side to side. You do not
need to bend far for any of these exercises.
M. Drag weight: These
can be added as additional work to your program.
Drag weight on this day (and Monday) for
6 sets
of 200 feet each. These can be pulled on a flat
surface or up a slight grade. They can also be
pulled in
any one of the following manners.
Forward or backward (these should be done
standing upright, not leaning or
bending over,
and keep the weight up on the heels). Forward
with rope held between the legs at knee level or
lower. Or with the rope around your ankles in
each of the four directions (forward, backward,
and to each side).
If this last option is used
simply go to failure in each direction, you
probably will not be able to drag 200 feet.
Otherwise drag up to 135lbs or more on this day
walking as fast as possible.
Additional Assistance: (If
you feel you are weak in one of the following areas you can do
any of the following exercises.
These areas do not usually
receive much attention unless you have a particular weakness.)

Grip: You can do

exercises for your grip if it is weak however these do
not have to be done in the gym and can be
used everyday.
You can use of special grip devices or simply opening and
closing your hand tightly and fast for about a
thousand
reps will work your grip. Also thrusting your hands into
wet sand and griping and moving your fingers in all
directions is effective.

Quads: You can do one of the

following if you feel your quads are weak but must people
are overly developed in this
area and under developed in
other areas.

A. Walking Lunges: 3 to
5 sets of 100 feet (do for only 2 weeks at a
time). OR
B. Static Squat: Do 3 to
5 sets for 30 seconds. Sit with back against a
wall while holding dumbbells. Can be done
at 2 or
3 different positions above parallel (do for only
2 weeks at a time). OR
C. One Leg Squat: For
working up to a weight for a max rep set of 8 to
15 reps. Rest one leg tucked under you on
a box
12" to 24" high using either a bar or
dumbbells. These can also be done standing on a
box letting the
other leg hang free. For this
type you may start with just body weight. (Do for
only 2 weeks at a time). OR
D. Belt or Handle Squat:
Working up to a max set of 5 reps or 80% of that
weight for 5 sets of 4 reps. You can also
do
several sets of 5 to 20 reps. These can also be
done on a box. These can also be done for static
work by
using 40% of your best competition squat
for 3 sets of 30 seconds. These can be held at
different positions.
Don't do static work for
more than 2 weeks at a time. OR
E. Box Squats: On a
1" to 2" above parallel box (a hassock
or a ball can be used instead) for 2 to 6 sets of
4 to 20
reps. Use a high bar position or the
manta ray or safety squat bar can be used. Use a
close stance.

Neck: If you feel

your neck is weak you can do work your neck using a neck
machine, neck harness, or lying on a
bench holding plates
on the head or have a partner offer resistance.

Calves: if you feel

your calves are weak you can do any type of calf raises.

FRIDAY EVENING
(Optional Secondary Squat Workout)
(Additional squat / deadlift work)

You can do any of the exercises

from Friday Morning including reverse-hyperextensions, abdominal
work, and dragging (if
you are doing a second Friday workout save
your dragging until now, don't drag in the Friday Morning
workout). Only do one
or two things and not the same things you
did in the Morning. Listed below is the Bill Star deadlift
routine. You may want to try
it or work in some aspects from it
into your routine.

Bill Star routine (start with the

listed number of sets but increase them with time except for the
good mornings, do not do more
than 4 sets of goodmornings for
this program):

Friday Evening: Power cleans

for 5 sets of 5 reps. Clean grip high pulls for 4 sets of
3 reps.
Saturday: Power snatches for
5 to 6 sets of 3 reps. Snatch grip high pulls for 4 sets
of 3 reps.
Monday Evening: Good mornings
for 4 sets of 8 reps.
Tuesday: Shrugs for 5 to 6
sets of 5 reps. Power rack lockout (from your sticking
point) for 3 to 4 singles plus one
isometric hold for 12
seconds.

SATURDAY
(Optional 60% Explosive/Volume Squat Assistance)

Do any or all of the following but

only use about 60% of the weight and about 60% of the number of
sets as on Friday.

1. Reverse hyperextensions see

Friday Morning.
2. Abdominal see Friday Morning.
3. Drag weight see Friday
Morning. Use about 60% of the weight for 4 sets of 200'
each.
 SUNDAY MORNING
(Explosive/Volume Bench Workout)

Warm-up: see Friday Morning

Bench: Use 60% of your best

gym bench, (i.e. without a bench shirt) or about 55% of your
contest best, (i.e. with a bench
shirt) for 8 to 10 sets of 3
reps. You can add weight (and / or chains) for the last couple of
sets if you can do so without loosing
bar speed. A bench shirt is
never worn except at a competition. The week before a meet only
do 6 sets of 3 reps. Take only
60 seconds rest between sets. When
performing your sets you should take in a large breath of air
filling your stomach then
breathing in with your chest and hold
it during all three reps of each set, this will keep you tight.
Be sure your lats are under
the bar. You want to pull your
shoulder blades together and rest up on them this will give the
bar less room to have to travel.
Your can use either a thumb grip
(thumbs around the bar) or a false grip (thumbs not around the
bar). The thumb grip works
best for those with proportionally
stronger pecks and deltoids and a false grip for those with
stronger triceps and lats. You can
even use a reverse grip, which
really puts the stress on the triceps and allows the lats to be
used to a much greater degree.
With either grip the thumbs should
be turned down so that the bar is resting on the outside edge of
the hand. Always take the
bar out yourself on your sets of three
(unless using a reverse grip), this will help teach proper form
because your lats have to
be under the bar. The bar should be
held in the hand so that it is directly over the center of the
forearm. Push the bar in a
straight line (the shortest distance
between two points) never over the face. Keep the elbows turned
in and set yourself on
your shoulder blades. Your chin should be
driven into the chest and the head driven into the bench. The bar
should be kept
over the elbows with the forearms perpendicular to
the floor. Do not pause your reps as this builds mostly static
strength, the
stretch reflex lasts up to 2 seconds which is much
longer than a legal pause. Lower the bar quickly but under
control. Think of
pushing yourself away from the bar. Push each
rep up as hard and as fast as possible keeping good form (the bar
should
increase in speed throughout each rep and be at it's
fastest at the top). Use up to three different grips throughout
the sets
usually working from a wide grip (pinky on the ring on
the bar) and to a close grip (index finger just on the smooth
part of the
bar) this will overload the triceps however, work
your weakest grip most often. You can use any combination of the
three grips;
close, wide, and illegal (an illegal grip is when
the index fingers are an inch or two outside the rings on the
bar) plus a mid
width grip between your close and wide grips. It
is important to occasionally take a weight above the 60% (usually
70% to
80%) after you finish all your sets usually using your
weakest grip (usually a close grip) but not going over 90% of
your best
regular bench. This is not necessarily done every week
but should average out to about 3 reps per week (Some of these
can
be doubles or triples) and would include maxing out with your
weakest grip (usually a close grip) every 3 to 4 weeks. (A meet
counts as maxing out). Also you can place chains on the bar so
that most of the chains rest on the floor at the bottom of the
bench and about half of the chains are off the floor at the top
of the lift. This means you are lifting more weight at the top of
the
lift making it harder at the top where the lift normally gets
easier. The use of chains is highly recommended because they will
really build explosiveness. The total amount of chains used
should be about 10% to 20% of your max bench. When using
chains
only do 8 sets of 3 reps and when max out afterwards do not
remove the chains.

Main Assistance: These are

the main muscle groups to work. Do a total of 3 to 4 exercises
from this area. Work your weak
areas. The reps and sets will vary
depending on what works best for you. Always push yourself and
always do more reps,
sets, and or weight if you can.

Triceps: Do two or
three of the following. (Many of these exercises can be
done sitting or laying on a ball) When doing
triceps work
keep the elbows in closer than the fists.Do a total of
about 50 to 65 reps (broken down into about 5 to 8
sets):
A. J.M. Presses: Keep
the elbows in by your sides and lower the bar
using a close grip (index finger just on the
smooth part of the bar) stop the bar 4" to
5" off the chest for a brief pause then let
the bar go back toward the
face slightly then
press up. OR
B. Paul Dicks Press:
Lower bar to chest like a normal bench but keep
elbows in, as the bar nears the chest the
fists
are rolled toward the face and the bar is brought
to about 2" above the nipples. The bar
should move in a
straight line, it is the arms
that should rotate under it. When pushing up the
fists should lead. This lift is a cross
between a
triceps extension and a bench press. These can
also be done on the floor. these can also be done
to
the forehead, face, or throat and these can
also be done with the safety squat bar. OR
C. 1/4 Dips with weight:
Hold each rep at the top for 1 to 2 seconds and
stop at the bottom on a box just long
enough to
relax the arms and fire them again (half a
second). Feet should move 3" to 6" off
the box when in the
top position. Keep your feet
directly below you. OR
D. Triceps Extensions
with a bar (regular, curl, or safety squat):
Brought to above the head or the throat working
up
to a weight for rep max (a top set of a
predetermined number of reps) taking 90 seconds
rest between warm up
sets keeping elbows in close
by your sides. These can be done on a bench or
the floor. If done on the floor stop
each rep on
the floor and keep track of the largest diameter
plate used (45, 35, 25, or 10) your max will be
different with each one, change up which one you
use from time to time. OR
 E. Triceps Extensions
with dumbbells: Do about 32 to 56 reps (usually
broken down into about 4 to 7 sets of about
8
reps) OR
F. French Press: Done
either seated or standing. OR
G. Two Arm Dumbbell
Extensions: Done either seated or standing. OR
H. Triceps Push Downs:
With the elbows out to the sides or in close to
sides. Be sure to let elbows flex all
completely.

Deltoids: Do one or
two of the following (Most of these exercises can also be
done sitting on a ball):

A. Seated Overhead
Press: Off pins with the bar starting at chin
level to 3" over head. Use a close to a wide
stopping each rep at the bottom just long enough
to relax the arms and fire them again.
B. Front Raises: done
with a plate, dumbbell, cable, or a bar, seated
or standing. OR
C. Front Cable Raises OR
D. Dumbbell Overhead
Press: Keep elbows in and palms facing each
other. OR
E. Dumbbell Seated Power
Cleans: This exercise is a cross between a
inverted fly and a seated power clean. Can
also
be done by shrugging shoulders up and back at the
start of each rep. OR
F. Side Dumbbell or
Cable Raises: Standing or lying on side on a flat
or inclined bench OR
G. Hammer Curls: These
are for the biceps but also work the front
deltoid. They can be done to the same or
opposite
shoulder, standing or seated.

Lats / upper back:

You can do one or more of the following working your weak
areas. You must use a variety of grips
(a fist grip
refers to a bar that lets the bar be griped so that the
palms are facing each other) and exercises in your
training to effectively work the lats:

A. Inverted Flies with

dumbbells or cables while lying on a flat bench.
OR
B. Upright Rows with a
bar or dumbbells or cable: Pull weight to belt,
chest, chin, or face. Keep elbows out to sides
and keep the bar in close to the body. You may
want to do some sets of upright rows starting
with a wide grip
and work in to your deadlift
grip pausing each rep just below the knee but off
the ground (a one rep max goal
would be 50% to
55% of your max deadlift). OR
C. Cable Rows seated or
standing: (standing ones would be done using a
lat machine) To the belt, stomach, chest,
face or
above the head. Pull shoulder blades together
using a variety of grips including different
types of bars
for different types of grips (the
rope works very well for over the head and to the
face). These can also be done
standing using a
lat machine. OR
D. Inverted Peck Deck:
You can also super set with peck deck. OR
E. One Arm Cable Pulls:
Standing over a low cable by your feet pull up
and pull shoulder back. OR
F. Throwing a Medicine
Ball Over head: Squat down then explosively
extend legs and back. OR
G. Weighted Chin-Ups
using a variety of grips. OR
H. Lat Pull Downs to
front: Use a variety of grips including different
types of bars for different types of grips. Can
do
first half of sets with a wide grip and second
half with a close grip. A fist grip works deeper
in the lats making
them thicker front to back
(which is what is needed to stay tight in the
bottom of the bench). OR
I. Supported Chest Rows,
"T" Bar Rows, or Bent Over Rows with
dumbbells or a bar: Using a variety of grips.
Pull
your arms down as you pull up the weight
this will work the lats. Can do first half of
sets with a wide grip and
second half with a
close grip. OR
J. Shrugs with a regular
bar, trap bar, cambered bar, dumbbells, or with
safety squat bar on shoulders: (this last
type of
shrug could be done with a regular bar but may
not be as effective). They can also be done
seated with
dumbbells or a cambered bar under a
bench.

Additional Assistance: (If

you feel you are weak in one of the following areas you can do
any of the following exercises.
These areas do not usually
receive much attention unless you have a particular weakness.)

Chest: One of the

following can be done if you feel your chest is weak,
however most overwork the chest and under
work the
triceps. Peck Deck or Flies or Seated Bench-Press Machine
or a Power Presser (which is basically a standing
bench
press machine).

Biceps:
Any type of curl can be done but hammer curls may have
the most benefits because they also work the front
deltoid. They can be done to the same or opposite
shoulder, standing or seated.
 SUNDAY EVENING
(Optional 36% Explosive/Volume Squat Assistance)

Same as Saturday except do about

60% of the weight and sets you did on Saturday, i.e. about 36% of
the amount of weight
and number of sets done on Friday. If
dragging use about 60% of the weight used on Saturday (i.e. 36%
of the weight used
on Friday) for 4 sets of 200'.

PART I | PART II | PART III

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