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4 Day Westside Barbell Strength Routine

By Myworkouts

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 4 days/week
Good for
Gain Strength
Equipment
Box, Barbell, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Flat Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, Dips (Parallel) Bar, Single Grip Handle Strap
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Long Set Day (Squat and Deadlift)

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Box Squat▶
1. Box Squat
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift▶
2. Barbell Deadlift
5 sets, 4 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row▶
3. Bent Over Barbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
4. Bent Over Two-Dumbbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl▶
5. Standing Hammer Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch▶
6. Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Long Set Day (Bench Press)

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Barbell Bench Press▶
1. Barbell Bench Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press▶
2. Dumbbell Floor Press
5 sets, 4 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press▶
3. Dumbbell Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press▶
4. Barbell Close-Grip Bench Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

5. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Friday - Short Set Day (Squat)

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Box Squat▶
1. Box Squat
8 sets, 2 reps, (rest 60s)
40% of 1RM
Time between exercises: 60s
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Bent Over Barbell Row▶
2. Bent Over Barbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
3. Seated Cable Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl▶
4. Standing Hammer Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch▶
5. Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Sunday - Short Set Day (Bench Press)

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Barbell Bench Press▶
1. Barbell Bench Press
8 sets, 3 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips▶
2. Chest Dips
3 sets, 10 reps, (rest 60s)
Heavy as possible
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row▶
3. Barbell Upright Row
3 sets, 10-12 reps, (rest 60s)
Light, controlled, SLOW with a cambered bar.
Time between exercises: 60s
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Circuit

No media available

4. Cable Standing Shoulder External Rotation
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Shoulder Internal Rotation▶
4. Cable Standing Shoulder Internal Rotation
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:33:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:33:00 GMT+0000 (Coordinated Universal Time)

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