Westside for Skinny Bastards 2
Week 8 - Thursday 24th May
Mobility Warmup
Repetition Upper Body
all weights in kg
A - Barbell Bench with 60kg 3 x amrap (60s rest)
wide-grip
1 x 27 x 50kg
1 x 17 x 50
1 x 12 x 50
B - Lat/Upper Back Superset 3x8 (4x12)
Bent-Over Dumbell Rows
3 x 8 x 23.5kg
+weight
Rope Pull to Neck
3 x 12 x Band
Total 36
C - Lateral Raise 3x8 (4x15)
3 x 8 x 8.5kg each
Total 204
D - Upper Arm Superset 3 x 8-12
Alternate DB Curls
2 x 10 x 16kg
(+reps)
1 x 8 x 16kg each
NO REST BETWEEN SETS
Close Grip Bench
1 x 10 x 70
(+weight)
1 x 8 x 70
(+weight)
1 x 18 x 50 - dropped the weight to pund out some more reps
E- Abdominal Circuit - no rest
Hanging Leg Raise
1x10
1x7
1x8
Comments
*Dropped the weight for the bench to get some more reps in.
*B/O rows continue to progress.
*Lateral raise is consistent, i guess
*More reps for the guns, cant be bad
*Upped the weight for CG Bench with not probs at all.
*Im pretty sloppy with my ab work.
