New Routine

Down to 3 sessions per week.


This routine is largely based on Kris' modified Westside 3 day routine, with a slightly different treatment of the third (Accessory) day. Hopefully the reduction to 3 sessions per week will allow enough time for things to heal, whilst returning to a defined routine.

Aims:

Routine Feb 2005
Sun : SQ/DL Wed : BENCH Fri : ACCESSORY
Alternate fortnightly between
  • Squat
  • deadlift (or derivative)
Alternate fortnightly between
  • Bench
  • DB bench
Rehab/prehab
Hamstrings
  • RDL
  • Dimmel
Triceps
  • various extensions
cuff work
  • L-Flye
  • Hyper push-up
Lower back
  • Good Morning
Lats
  • varieties of chin-up
  • rows
bodyweight circuit
  • Hindu push-up
  • Hindu squat
Abs
  • Hanging raises
  • varieties of crunch
  • Oblique work
Traps
  • varieties of shrug
Calves
  • Seated raise
  • Standing raise
Rear delts
  • various raises
Grip work
  • assortment of curling, tearing, holding and lifting
Quads/hams
  • Zercher squat
  • Front squat
  • Lunge
  • Leg curl
 

Notes


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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

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