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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
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
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Barbell Deadlift
5 sets, 4 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Wednesday - Long Set Day (Bench Press)

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Barbell Bench Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Floor Press
5 sets, 4 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Close-Grip Bench Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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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
8 sets, 2 reps, (rest 60s)
40% of 1RM
Time between exercises: 60s
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Bent Over Barbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Seated Cable Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Cable Crunch
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Sunday - Short Set Day (Bench Press)

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Barbell Bench Press
8 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Chest Dips
3 sets, 10 reps, (rest 60s)
Heavy as possible
Time between exercises: 60s
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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

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3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Cable Standing Shoulder Internal Rotation
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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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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