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New routine

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by Scott Bird | February 17, 2005
Filed in routines

This routine is largely based on Kris’ modified Westside 3 day routine, with a slightly different treatment of the third (Accessory) day. Hopefully the reduction to 3 sessions per week will allow enough time for things to heal, whilst returning to a defined routine.

Aims:

Allow shoulders and adductors to heal
Keep workouts to a maximum 60 minutes
Emphasis single-limb movements
Increase GPP
Increase use of bodyweight exercises
Re-incoporate stretching

Routine Feb 2005
Sun : SQ/DL	Wed : BENCH	Fri : ACCESSORY
Alternate fortnightly between Squat deadlift (or derivative)	Alternate fortnightly between Bench DB bench	Rehab/prehab
Hamstrings RDL Dimmel	Triceps various extensions	cuff work L-Flye Hyper push-up
Lower back Good Morning	Lats varieties of chin-up rows	bodyweight circuit Hindu push-up Hindu squat
Abs Hanging raises varieties of crunch Oblique work	Traps varieties of shrug
Calves Seated raise Standing raise	Rear delts various raises	Grip work assortment of curling, tearing, holding and lifting
Quads/hams Zercher squat Front squat Lunge Leg curl

Notes

Each workout to be followed by period of isometric stretching.
Hopefully this breakdown affords sufficient flexibility - I’ll tweak things as necessary.

"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
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Enjoy this post? digg it.

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Bulgarian Bag Rope Swings - Scott Bird (Jan 03, 2009)

HS Wall Runs - Scott Bird (Jan 03, 2009)

Breather - Scott Bird (Jan 03, 2009)

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