Westside Barbell Workouts
Powerlifting Crew Workout Main Lifts - 5 sets of 5 reps of Cambered Bar and 4 sets of chains -10 sets of 2 reps of doubled over mini bands sumo deadlift Accessory Work - Inverse Curl 3 sets of 15 reps - Maximum Anterior Developer 3 sets of 10 reps - Reverse Hyper 5 sets of 20 reps - ATP walks 5 sets of 100 steps - 5 minutes of Standing Abs Finish with light Sled Work
Powerlifting Crew Workout Main Lift Bench against Monster bands and 2 sets of chains to a 1 board for a max. Accessory Exercises Heavy Dumbbells 3 sets of 10 Reps Dirty Thirties 1 Sets Bamboo Bar Shoulder press 4 sets of 25 reps 300 Mini Band Tricep Extensions Light Reverse Hypers Standing Abs
Warm Up Sled Drags - 2 - 4 plates for 6 trips of 60 yards Ultra Supreme Reverse Hyper - 3 sets of 10 reps (Light) Main Movement Good Morning (3 Rep max) Or Athletic Training Platform Box Squat (1 Rep max) Key Accessories Exercises Inverse Curl® - 3 sets of 12 - 15 reps Plyoswing - 3 sets of 30 reps Heavy Sleds - 6 sets of 60-yard trips Standing Abs 5 minutes
Warm Up Sled Drags - 2 - 4 plates for 6 trips of 60 yards Dual Pendulum Reverse Hyper® - 3 sets of 10 reps (Light) Main Movement Free Squat (1 Rep max) Or Pin 3 deadlift against quadded purple bands (1 Rep max) Key Accessories Exercises Athletic Training Platform® Static Holds with 1000lbs (Combination of Bands and weight) Bent Pendulum Reverse Hyper® - 3 sets of 10 reps (Heavy) Angled Rows - 3 sets of 10 reps (Heavy) Standing Abs 5 minutes
POWERLIFTING CREW WORKOUT Main Lift Speed squats against green bands w/ Saftey squat bar *use 50% of 1 rep max ACCESSORY MOVEMENTS * Inverse curl - 4 sets of 15 reps * (A.T.P.) belt squat walks - 3 sets of 5 minutes * seated calf raises - 4 sets of 30 reps * Reverse hyper- 4 sets of 15-20 Finish With * Hip/Ab Developer- 3 sets of 30
POWERLIFTING CREW WORKOUT Main Lift Bench Press Work up to 1 rep max on a bench press. Warm up with 135lbs Try hit your new record lift on the 7th set. Accessory Exercises 1-Dumbbell Complex Warm up with 25lbs Dumbbells and work up to the heaviest weight you can press for 10 reps. 2-JM Press 3 sets of 20repsChoose a weight that you will struggle to lift 12 times. So on rep 18,19,20 you should be struggling. 3-ATP Rows 135lbs to near failure 3 set of as many reps as you can get . (20 + should be achieved) 4-Barbell...