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:
- Allow shoulders and adductors to heal
- Keep workouts to a maximum 60 minutes
- Emphasis single-limb movements
- Increase GPP
- Increase use of bodyweight exercises
- Re-incoporate stretching
Sun : SQ/DL | Wed : BENCH | Fri : ACCESSORY |
Alternate fortnightly between
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Alternate fortnightly between
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Rehab/prehab |
Hamstrings
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Triceps
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cuff work
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Lower back
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Lats
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bodyweight circuit
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Abs
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Traps
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|
Calves
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Rear delts
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Grip work
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Quads/hams
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Notes
- Each workout to be followed by period of isometric stretching.
- Hopefully this breakdown affords sufficient flexibility – I’ll tweak things as necessary.
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