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TrickerD
Apr-13-08, 12:55 AM
Monday

-Bench press 3x5
-Bent-over dumbbell rows 4x10
-Bent-over dumbbell rear delt flyes 3x12
-Weighted sit ups

Wednesday

-Front squats 1x5
-Barbell lunges 3x15
-Leg curls 3x10
-Incline dumbbell bench press 3x10
-Thick bar or heavy dumbbell holds

Friday

-Dips 3x max reps
-Skull crushers 3x8,9,10
-Lat pulldowns 2x8 wide grip, 2x8 narrow, 3x10 reverse grip
-Dumbell shoulder press 3x8
-Barbell or dumbell curls 3x8,9,10
-Random ab workout

http://www.defrancostraining.com/articles/archive/articles_westside.htm

Feel free to tweak it if anything seems wack. I'm training for upperbody muscle btw and I can't do deadlifts or any heavy lifts that involve my lower back because of my injury.
Skippy
Apr-13-08, 03:57 AM
If mass is more your goal, I would personally if I was you, do it on friday as well.

I'd also do more sets and reps on monday of it, something more along the lines of 8x8
rock12
Apr-13-08, 04:07 AM
just pump and tone, whatever
WushuTricks
Apr-13-08, 10:16 AM
If mass is more your goal, I would personally if I was you, do it on friday as well.

I'd also do more sets and reps on monday of it, something more along the lines of 8x8

I've never heard of 8x8 before. I guess I could try that. So maybe I should just combine them more and do the same one or similar 3 times?

just pump and tone, whatever

Tone? :dead:
rock12
Apr-13-08, 10:20 AM
you don't want to just be all pump, do you?
anfeyd
Apr-13-08, 10:22 AM
What is your back injury? How long have you had it? Why isn't it healing? That doesn't really look like a WSFSB program.
WushuTricks
Apr-13-08, 10:25 AM
What is your back injury? How long have you had it? Why isn't it healing? That doesn't really look like a WSFSB program.

It's a modified program. I've basically went from wanting to gain strength to gaining muscle. Even though you still gain muscle from strengh, I'm not noticing any gains. And my back muscle was injured a year ago so now I have to see a physio. I don't want to screw it up any further.
Skippy
Apr-13-08, 11:06 AM
I've never heard of 8x8 before. I guess I could try that. So maybe I should just combine them more and do the same one or similar 3 times?



Tone? :dead:

By 8x8, you know I mean 8 sets of 8 reps right?

8x8 is what I often use when I do my bench except for when I'm adding weight, and it's given me nice results so far.