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Dave Tate, Louie Simmons and John Davis are in the process of writing a Westside speed
and strength journal for athletes . John is prescribing the speed (running) work and Louie
and Dave are writing the strength stuff.
Dave has sent you a sample of this journal fro thr Strength readers to check out. When it is
completed it will be 52 weeks. Four weeks are included here. (NOTE: The sample routine
is cut out of the middle of a phase and is not a sample mini-cycle but just a cut sample.)
These four weeks are from the first phases. Bands and chains will not be introduced until
the 20th week. This program is being designed for the novice athlete in the first few phases
and will work up to more advanced stuff.
The project should be done in the next few months.
The program will sell in eight week phases. I am not sure of the price yet. Enjoy!

(Program Notes)

When discussing training, there are many things to consider, such as speed work, building
absolute strength, improving form, raising work capacity, recuperation, and selecting
exercises and rotating them in proper sequence to avoid adaptation.
In our research, we have found that one cannot properly use a periodization system of
raising work capacity, building muscle mass or speed strength, or correcting form during
different parts of the year because a detraining effect will take place after a few short weeks
from neglecting one aspect of strength.
The Westside program is not cut and dry. It is impossible to put a program on paper and
say, "Do this!" The Westside program is all about finding where you are weak and making it
strong. Your weaknesses will hold you back. A great example of this is the bench press. Lets
suppose your triceps have the ability to bench 300 pounds, but your shoulders can only
handle 250. How much do you think you will bench? I will guess and say 250. Now, if you
bring up your shoulders to match your triceps, how much will you bench? Probably 300.
This is only part of what our program is about. From this example you can see how you
need to be specific in your training, and why one program will not work for everyone. What
you need is a training template, or a way to structure your training.We use three methods of
increasing muscle tension:
1. The Maximal Effort Method: This is defined as lifting a maximal load for 1-3 reps, and is
the highest force that can be performed by the muscular system. This is and should be an all

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out effort. This method will improve neuromuscular coordination by increased motor unit
recruiting, increased rate coding and motor unit synchronization. Many coaches view this as
being the best method for both intra-muscular and inter-muscular coordination, because
the muscles and the central nervous system adapt only to the load placed upon them.
The maximal effort method does not utilize psychological preparation, in other words you
should not psyche up before the set, this will only bring about emotional fatigue. Save the
psyche for the meet when you really need it. Training with the max effort method more
than twice a week should be avoided because it will impair muscular coordination as well as
increase defensive inhibition.
2. The Repeated Effort Method: This is defined as lifting a non-maximal load to failure. The
most important repetitions here are the last few where the muscles are in a fatigued state.
This is because it is the final reps that activate the largest number of motor units. As the
tension in one motor unit drops, more and more join in the work. It is important to utilize
long rest periods because of this reason. We like to use around five minutes of rest between
sets when training with this method. Also, this method is excellent for muscle hypertrophy.
3. The Dynamic Effort Method: This is defined as lifting sub-maximal weights with the
highest attainable speed. It is used to increase the rate of force development and explosive
strength. With this method, we utilize multiple sets with lower reps and lift the weights with
compensatory acceleration. This means that if you can squat 800 pounds and are training
with 400, you should be applying 800 pounds of effort to the barbell. Rest periods should
be no longer than one minute.
Now that you understand the methods behind the training, lets look at what we do to
incorporate it. We have devised a way to use all the above methods to increase our
performance. Lets look at day one and two first. For us, this is on Day 1 and 2. These are our
maximum effort training days. We start with one special exercise that is designed to
enhance maximal muscle effort. We have a list of over 600 different variations of these
exercises. Why so many? We all know the body is in a constant process of adaptation, so it
only makes sense to bombard it with new stimuli all the time. You will use one exercise for
two to three weeks and then switch to another. This is called conjugate training and it keeps
the body in state where it has no chance to adapt. We have found that when you switch
exercises it should be to another kind of exercise. In other words, do not go from one type
of good morning to another variation of it. It is far better to switch to a squat or dead lift.
Whatever the exercise, it will be performed for a maximum set of one to three reps. First,
warm up using three reps until you can no longer do them, then switch to one rep. You will
have only one 1-rep max. For the assistance exercises we found that it is best to switch the
exercise after six times. The exception is the reverse hyper and glute ham raise. These two
exercises can be argued as the best two exercises for any athlete.
Your Maximal effort workout is based on different groups of exercises each intended to fill
a specific purpose. Group one is the max effort exercise, which was reviewed above. Group
two is the supplemental exercise and is intended to train the specific weakness of the squat
or bench press. This group is performed with multiple sets of varied reps usually over five
reps but not more than 20. Group three and four is to train the bodys core. These are the
most important groups because without a strong core, you do not have a transfer of power. I
like to use the example of squatting to illustrate this. If you were to replace your lower back
and ABS with a large pillow and try to squat what would happen? The pillow would collapse
and you would not be able to squat. Now, if you replace the pillow with a rock what would
happen? Your power would be transferred through the rock and the squat would go up. It is
not enough to only train the low back and abs; you have to make them stronger all the time.

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Group four is the pre-habilitation group. This is the time to correct muscle imbalances and
work some of the stabilizing muscles that normally do not get worked. A great example of
this is the external rotators of the shoulder complex.
Your Dynamic "speed" days our on day 3 and 4. This is the speed day, which, as stated
before, trains the neuromuscular system. You will only use box squats to train our squat on
day 3. The box squats are performed on a box that is 1-2 inches below parallel. You will
train with 50% to 60% of the weight of our best squat at a meet. These percentages are
performed in a wave fashion for a 4-week mini-cycle, and are then repeated. A sample wave
might look like this: week 1 (50%), week 2 (55%), week 3 (58%), week 4 (60%). If chains or
bands are used, they should be used in addition to the weight. Using weights this light
makes it easy to develop explosive and accelerating strength, and to perform perfect form.
Each repetition should be performed with compensatory acceleration. The bar speed must
be fast and explosive. If you squat 800 pounds, and your training weight is 400, then the
force applied to the bar should be 800 pounds of force not 400. We train with only a light
suit (straps down) no knee wraps. Training should be in a flat sole shoe such as wrestling
shoes or Converse Chuck Taylors. Special exercises are essential. They can be employed
after squatting with moderate weight. When you use real heavy weights for sets you simply
dont have the energy for special exercises to build the weak areas. For your speed day you
will use 8 to 12 sets of 2 repetitions. You will only rest for 45 to 60 seconds between sets.
This is a form of lactic acid tolerance training, which increases work capacity. The 12 sets
are usually only performed in the beginning of the mini-cycle when the percentage is lower.
You will also work up to a single or double after our sets if we feel good. This is not every
workout, it is only when you feel strong. After your squat workout we will perform the same
assistance groups as on day 1 workout. As on day 1 we pay special attention to your weak
points. Day 4 is bench press day. It is based on the same principle as the squat day. It to
builds explosive and accelerating strength. Proper form can be easily taught. Youll be
training at 55% of a one-rep max for 3 reps for 10 sets. With this style of training volume is
easily controlled. This prevents over training and injuries. On occasion you will take extra
weights after you workout. The bench press must be explosive, with perfect form, use three
grips and stay with in the prescribed %.
This workout is done 52 weeks a year. You will build and improve form, develop explosive
and accelerating strength, work our weak points, and raise general physical preparedness
all year long

Equipment Needed
Power Rack or Squat Stands
Bench Press
Dip Stands
Chin Up Bar
Man a Ray
One Arm Cable Handle

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Barbell, Dumbbells, Weights

Pull Down Machine
Glute Ham Raise
Reverse Hypertension Machine
Incline Bench
Stability Ball
Belt Squat Belt
Rolled Up Towel
Chest Supported Row Machine or built up Flat Bench

Week 10

Day 1 (max effort squat day)

Pin Pulls: warm up doing sets of three reps until you feel that you can no longer perform
three reps. At this point drop the reps to one and continuing working up to a one rep max
High Pulls: 3 sets of 6 reps
Reverse Hypers: 4 sets of 6 reps
Incline Sit Ups: 4 sets of 8 {pause at midpoint for 2 sec. then come back up}
Hanging Leg Raises: 4 sets to failure
Day 2 (max effort bench day)
Close Grip Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and continuing working up to
a one rep max
Decline Barbell Tricep Extensions: 4 sets of 5 reps
One Arm Reverse Pushdowns: 3 sets of 10reps
Dumbbell Upright Rows: 3 sets of 8 reps
Rear Delt Dumbbell Raises: 4 sets of 10reps
Reverse Hypers: 2 sets of 15 reps

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Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Arch Back Good Mornings: 4 sets of 3 reps
Reverse Hypers: 4 sets of 6 reps
Rainbows: 4 sets of 10 reps each side
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest
between sets)
Skull Crushers on Swiss ball: 4 sets of 10 reps
Dumbbell Side Raises: 3 sets of 12 reps
Front Plate Raises: 3 sets of 10 reps
Reverse Hypers: 2 sets of 15 reps

Week 11
Day 1 (max effort squat day)
Pin Pulls: warm up doing sets of three reps until you feel that you can no longer perform
three reps. At this point drop the reps to one and continuing working up to a one rep max
High Pulls: 3 sets of 6 reps
Reverse Hypers: 4 sets of 6 reps
Incline Sit Ups: 4 sets of 8 {pause at midpoint for 2 sec. then come back up}
Hanging Leg Raises: 4 sets to failure

Day 2 (max effort bench day)

Close Grip Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and continuing working up to
a one rep max
Decline Barbell Tricep Extensions: 4 sets of 5 reps
One Arm Reverse Pushdowns: 3 sets of 10 reps

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Dumbbell Upright Rows: 3 sets of 8 reps

Rear Delt Dumbbell Raises: 4 sets of 10 reps
Reverse Hypers: 2 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Arch Back Good Mornings: 4 sets of 3 reps
Reverse Hypers: 4 sets of 6 reps
Rainbows: 4 sets of 10 reps each side
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest
between sets)
Skull Crushers on Swiss ball: 4 sets of 10 reps
Dumbbell Side Raises: 3 sets of 12 reps
Front Plate Raises: 3 sets of 10 reps
Reverse Hypers: 2 sets of 15 reps

Week 12

Day 1 (max effort squat day)

High Box Manta Ray Squat: warm up doing sets of three reps until you feel that you can
no longer perform three reps. At this point drop the reps to one and continuing working up
to a one rep max
High Pulls: 3 sets of 6 reps
Reverse Hypers: 4 sets of 6 reps
Incline Sit Ups: 4 sets of 8 {pause at midpoint for 2 sec. then come back up}
Hanging Leg Raises: 4 sets to failure

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Day 2 (max effort bench day)

Close Grip Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and continuing working up to
a one rep max
Decline Barbell Tricep Extensions: 4 sets of 5 reps
One Arm Reverse Pushdowns: 3 sets of 10reps
Dumbbell Upright Rows: 3 sets of 8 reps
Rear Delt Dumbbell Raises: 4 sets of 10 reps
Reverse Hypers: 2 sets of 15 reps

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Arch Back Good Mornings: 4 sets of 3 reps
Reverse Hypers: 4 sets of 6 reps
Rainbows: 4 sets of 10 reps each side
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest
between sets)
Skull Crushers on Swiss ball: 4 sets of 10 reps
Dumbbell Side Raises: 3 sets of 12 reps
Front Plate Raises: 3 sets of 10 reps
Reverse Hypers: 2 sets of 15 reps

Week 13

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Day 1 (max effort squat day)

High Box Manta Ray Squat: warm up doing sets of three reps until you feel that you can
no longer perform three reps. At this point drop the reps to one and continuing working up
to a one rep max
Pull Down Abs: 5 sets of 10 reps
Reverse Hypers: 4 sets of 6 reps
Pull Downs: 3 sets of 10 reps
Cable Side Bends: 4 sets of 10 reps each side

Day 2 (max effort bench day)

Close Grip Incline Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and continuing working up to
a one rep max
Dips: 5 sets 5 reps
Rope Push Downs: 3 sets 10 reps
One Arm Dumbbell Press: 3 sets 12 reps
Reverse Hypers: 2 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt
so do not miss the attempts.
Reverse Hypers: 4 sets 6 reps
Pull Down Abs: 5 sets 10 reps
Rainbows: 3 sets 10 reps each side

Exercise Descriptions
Dips: This exercise is designed to isolate the triceps while minimizing the work done by
the shoulders and chest. To begin this exercise position your self on a box between a
parallel dip bar. Stand on the box with your hands grabbing the handles that put you in a
position where you will only have to press your self up about 3 or 4 inches. The key to this
movement is to hold the locked out position then lower and pause on the box. You may
need to add weight around your waist for added resistance.

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Arch Back Good Mornings: This max effort exercise is performed with the bar set the same
as the Good Morning. After you are set, arch your back as hard as possible. Keeping this
arch, bend forward at the waist until you feel like you are going to lose the arch, them
return. This will be a very short movement when compared to the good morning. The key is
to keep the lower back arch hard and tight throughout the entire movement.
Ball Press: This movement will place intense stress on the pectorals, front delts and triceps.
Using two dumbbells, sit on the ball with the dumbbell resting on your thighs. Lift the
dumbbells while rolling down on the ball so the dumbbells are resting on your chest. This is
the starting position. Press the arms up, keeping the palms facing inward, to an extended
position where the dumbbell are located above the upper chest. Lower in the same tucked
position. When the weights get heavier it is a good idea to have somebody hand you the
weights in the starting position.
Belt Squats: This is exercise is designed to work the glutes, quads, and hamstrings while
keeping the weight off the upper back. To perform this exercise you will need a special belt
squat belt that allows the weight to fall between your legs. The exercise motion is performed
just like you would a regular box squat with out the box.
Bench Press: The bench press should be performed with the shoulder blades pulled
together and driven into the bench. The elbows should be in a tucked position. The bar
should hit you in the lower chest area. The bar must be pushed in a straight line, not back
over the face.
Board Press: This is a special max effort exercise designed to help strengthen the lockout of
the bench press. It is also very effective in increasing tricep strength. This exercise is
performed exactly the same as the bench press except you pause the barbell on a board that
is placed on your chest. The board for this work out will be two 2 by 4 boards about 12
inches in length. Make sure to pause the barbell on the boards before the accent.
Box Squat: The benefits of this exercise are numerous. They develop eccentric and
concentric power by breaking the eccentric concentric chain. Box squats are a form of
overload and isolation. The box squat is the best way to teach proper form on the squat
because it is easy to sit way back while pushing your knees out. To take the bar out of the
rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feel
the most comfortable. To lift the bar out of the rack, one must push evenly with the legs,
arch the back, push your ABS out against the belt, and lift the chest up while driving the
head back. A high chest will ensure the bar rests as far back as possible. Slide one foot back
then the other, to assume a position to squat. Set your feet up in a wide stance position.
Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the
bar. When one is ready for the decent, make sure to keep the same arched back position.
Pull your shoulders together and push your ABS out. To begin the decent push your hips
back first. As you sit back push your knees out to the sides to ensure maximum hip
involvement. Once one reaches the box, you need to sit on the box and release the hip
flexors. Keep the back arched and abs pushed out while driving your knees out to the side.
To begin the ascent, push out on the belt, arch the back as much as possible, and drive the
head, chest, and shoulders to the rear. If you push with the leg first, your buttocks will raise
first, forcing the bar over the knees, as in a good morning, causing stress to the lower back
and knees and diminishing the power of the squat.
Cable Side Bends: This exercise is designed to isolate the side obliques. To perform this
exercise, set up just like you would the pull down abs. Turn to the side so your right side is

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facing the lat pull machine. Step away from the machine so there is tension on the cable.
Perform a side oblique crunch (or side bend). Repeat the process on the left side.
Chest supported Rows: Any rowing motion where the chest is in a supported position.
There are many machines to fulfill this purpose. If you do not have a machine then place a
flat bench on a couple of blocks. Lay face down with the bar under the bench. Grab the bar
and pull it up toward your stomach. The key to this exercise is to maintain an arched back
position and pull your shoulder blades together
Close Grip Bench Press: Lay on the bench with your shoulder blades pulled together and
pressed firmly into the bench. Grab the bar with a close grip, for this program you will want
two fingers on the smooth part of the bar. Begin the exercise by unracking the barbell and
lowering the bar with your elbows in a tuck position. Lower the barbell to your lower chest.
Keeping you elbows in a tucked position press the bar back to the starting position.
Close Grip Board Press: This max effort exercise is performed same as board press except
your grip will be closer. It is recommended to place one or two fingers on the smooth part
of the bar.
Close Grip Incline Press: This is a max effort exercise designed to isolate the upper middle
regions of the pectorals minor as well as the triceps. To begin this exercise lay with your
back on a incline bench grasping the bar with one or two fingers on the smooth part of the
bar. Unrack the weight so the arms are fully extended. Lower the barbell, with your elbows
in a tucked position, to the upper chest region. Press the bar back to the starting position.
Incline Barbell Tricep Extensions: Same as the Skull Crushers except you will be laying on a
decline bench.

Conventional Dead Lifts: This max effort exercise is designed to test overall body strength.
It is normally advised to use a close grip, hands touching the smooth part of the bar. You
will be pulling the bar a shorter distance, by rolling the shoulders forward as you rotate
the scapula. This works fine for smaller lifters, but thick large men will do better by using
a wider than shoulder grip. This allows room for the stomach to descend between the
thighs, which naturally set wider because of their girth. Most small men should keep their
feet close together to use mostly back muscles to lift with, whereas big men use a lot of leg
drive to start the lift.
Dumbbell Rows: Start this back exercise by placing your right hand on a flat bench to brace
your self. With your left hand grasp a heavy dumbbell. Your torso should be in a position
parallel to the floor. Stager your feet for better support. Pull the dumbbell up toward your
torso until hits your side. Keep your elbow in throughout the entire movement. At the top of
the movement you should try to rotate your shoulder upward. To lower reverse the motion.
You also want to try to keep your shoulders in a straight line with each other during the
entire movement.
Dumbbell Tricep Extensions: This exercise is designed to isolate the lower heads of the
inner and outer triceps. Begin by laying on a flat bench on your back. Grabbing two
dumbbells, press them to an extended arm position with palms facing each other. Keeping

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the upper arm stationary lower the dumbbell until one end of the dumbbell hits your
shoulders, at this point roll your upper arm back to stretch the triceps, then press and
extend the arm back to the starting position.
Dumbbell Upright Rows: This exercise is designed to isolate the muscle of the upper back
and shoulders. Start by grasping two dumbbells in a standing position with the hands about
12 inches apart. Keep your body in good posture and pull the dumbbells up in a straight line
up your body until the dumbbell reach your upper chest. As you pull the weight up try to
keep your shoulders pulled together. Lower the weight in a controlled fashion.
Dumbbell Side Raise: This exercise is designed to isolate the medial heads of the shoulders.
Begin by grabbing two dumbbells, stand with you feet shoulder width apart, keep your back
arched and abdominal tight. You ears, shoulder and hips should stay in alignment. With
your palm facing each other, arms bent at a 5-degree angle and the dumbbells 4 inches in
front of you, you will raise the dumbbells up and out to the sides. When you reach shoulder
level lower to starting position.
Dumbbell Tricep Extensions on the Floor: Same as the Dumbbell Tricep Extensions except
you will lay on the floor.
Face Pulls: This exercise is designed to work the muscles of the upper back and posterior
deltoids with the use of a Lat Pull down machine and a straight bar. Stand in front of the
pull down machine with your hands spaced on the bar wider than shoulder width. Stand
back and pull the bar to your face while keeping your elbows flared out. Try to contract the
muscles of your upper back for a couple seconds before returning to the starting position.
Floor Press: This is a special max effort exercise designed to help strengthen the midpoint
of the bench press. It is also very effective in increasing tricep strength. This exercise is
performed exactly the same as the bench press except you lay on the ground instead of on a
bench. Make sure to pause in the bottom of the movement before the accent. This exercise
has been used with much success at Westside barbell club for the past seven years.

Front - Side - Rear Delt Combo Raise: This is a combo exercise designed to hit all heads of
the shoulders. For this workout you will use two weight plates. Grab them through the
holes, so you have one in each hand. Perform 20 reps of the front raise, then without rest
perform 20 reps of the side raise, then again without rest bend over and perform 20 reps of
the bent raise.
Front Plate Raise: This exercise is designed to isolate the anterior heads of the shoulders.
Grab one weight plate with one hand on each side of the plate. In a standing or seated
position raise the plate up in front of you until you can see through the hole of the plate.
Pause for one second, then lower under control. Make sure to keep your body in a ridged
position, as so not to cheat the weight up by using body momentum.
Glute ham Raise: This is a special exercise that strengthen the gluteus maximus,
hamstrings, and gastrocnemius all with the same movement. This exercise was developed
in Russia and is one of the best exercises for increasing speed and power in the posterior
chain muscles. You begin the movement with the use of a special glute ham raise bench by
using your glutes to raises the body at which point the hamstrings take over, then the
gastrocnemius finishes the movement. During the movement it is important to push your
toes against the toe plate. It is also important to control the eccentric part of the
movement.

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Good Morning: This is one of the most popular max effort squat exercises at Westside
Barbell Club. This exercise is performed in one way or another 40% of all max effort
workouts. This is because it works the posterior chain like no other exercise. Done properly,
this exercise will work everything between your traps to your calves. Begin this exercise by
unracking a barbell the same as you would a squat. Set up so your feet so they are slightly
wider than shoulder width. Get into a tight position (arched back, shoulder blades pulled
together, knees slightly bent, abdominal pushed out against your belt). This is the starting
position. Slowly bend forward at the waist until your torso is slightly above parallel with the
floor, then reveres the movement to return to the starting position.
Good Morning Squats: This is another great max effort exercise for the squat. This exercise
is a combination of the good morning exercise and a squat. You begin this exercise by
unracking a barbell the same as you would a squat. Set up so your feet so they are slightly
wider than shoulder width. Get into a tight position (arched back, shoulder blades pulled
together, knees slightly bent, abdominal pushed out against your belt). This is the starting
position. Slowly bend forward at the waist until your torso is slightly above parallel with the
floor, then squat down into a rock bottom position then stand back up to the starting
position.
Hanging Leg Raises: Grab on to a chin up bar so you are in a hanging position. Try to pull
your knees up to your chest. When your knees pass 90 degrees roll your hips upward so
you are trying to bring your pubic bone and sternum closer together. Dont let your body
swing. Lower your legs in a controlled fashion. For many this will be very hard on your
shoulders as well as very hard to do. There are vertical leg raises benches you can use as
well as straps that go under your arms to make the movement more comfortable. If these
dont work, try doing the same motion on the ground or across a flat bench.

High Pulls: To perform the high pull, stand with your feet shoulder width apart and flat on
the floor. Squat down to the bar with your feet flat on the floor making sure to keep your
arms fully extended with elbows out to the sides. Your shoulders should be slightly in front
of the bar with your shoulder blades pulled together, chest up and abs tight. Start the pull
by moving the bar from the floor to thighs. From the thighs, the bar should be pulled in an
explosive type fashion by extending the hip, knee and ankle joints. The shoulders should be
kept over the bar with the bar close to the body. When you are up high on your toes, shrug
the shoulders upward while pulling with the arms. Pull the bar as high as possible. This
position will end up being around the upper chest level. To lower the bar reverse the
movement.

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High Box Manta Ray Squats: This max effort exercise is performed the same as the Box
Squat except you will use a box that is 3 to 4 inches higher than your parallel box. You will
also use the "man a ray" device on the bar. This will keep the bar higher on your traps and
increase the distance between the barbell and your hips.
Incline Barbell Tricep Extensions: This exercise is designed to isolate the medial and inner
heads of the triceps. Begin this movement by laying with your back on a Incline bench. Take
a medium to close grip on a barbell. Lift the weight to a extend position with your arms
directly above your upper chest. Lower the barbell toward your forehead while keeping
your upper arms motionless and your elbows turned inward (some may find it more
beneficial to lower the barbell behind the head). Reverse the direction by using your triceps
to extend your arms to the starting position.
Incline Dumbbell Press: This movement will place intense stress on the upper pectorals,
front delts and triceps. Using two dumbbells, sit back on the incline bench with the
dumbbell resting on your thighs. Lift the dumbbell to a shoulder level. This is the starting
position. Press the arms up, keeping the palms facing inward, to an extended position
where the dumbbell are located above the upper chest. Lower in the same tucked position.
When the weights get heavier it is a good idea to have somebody hand you the weights in
the starting position.
Incline Sit Ups (Roman Chair): Sit on a Roman Chain bench with your feet in the support.
Tighten your ABS and lower to a 70 degree angle, pause for two second the return keeping
your abs tight. You may need to hold a dumbbell for added resistance.
JM Press: This exercise is like a close grip bench press mixed with a tricep extension. Start
the exercise the same way you would a close grip bench press except lower the bar direction
to your upper chest, about half way down rotate the bar back toward your head about two
inches then press it back up.
JM Press with Towel: This exercise is the same as the JM press except you will use a rolled
up towel (the towel should be around 6 inches thick). Bring the bar down to the towel, then
roll back toward your head about 2 inches with the bar still on the towel, then press back
up.
Low Box Squats: Same as the Box Squat except you squat down to a box that is 2 to 4 inches
lower than parallel.
Lunges: Unrack the weight with the barbell placed across your back in the same place as
you would an barbell squat. Take a few steps backward to insure clearing the rack. Arch
your back with your abdominal held in a tight position. This is the starting position. Take a
step (lunge) forward with the lead leg; bending the knee to a 90-degree angle. The back
knee should be close to the ground at the point. If it hit the ground, then you have gone to
far. To return to the starting position you want to forcefully push with the lead leg. This
forceful push is the key to the whole exercise, so make sure to really explode into the
movement. After reaching the starting position, repeat with the other leg.
One Leg Squats: This exercise is designed to isolate the glute and hamstrings. Place one leg
back on a bench so you are in a split stance position with the back leg up on a bench. Squat
down with the lead leg to a parallel position then reverse the motion to come back up.
One Arm Press: This exercise is designed to target the anterior - medial heads of the
shoulders. Perform this movement by grabbing one dumbbell in a standing or seated

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position. Lift the dumbbell to a position about shoulder level. Turn your palm toward your
head. This is the starting position. Press the dumbbell up until the arms become extended.
Pause at the top for one second then lower to the starting position.
One Arm Extensions: This exercise is designed to isolate the medial and outer heads of the
triceps. Begin this movement by laying with your back on a bench. Grab one dumbbell and
extend your arm directly above your shoulder. Lower the dumbbell toward your shoulder
while keeping your upper arms motionless and your elbows turned inward. Reverse the
direction by using your triceps to extend your arms to the starting position.
One Arm Reverse Push Downs: This exercise is designed to isolate the medial and outer
heads of the triceps. To begin this exercise, use a lat pull down machine or an overhead
pulley machine with a one arm handle on it. Grab the hand with an underhand grip and
pull the bar down to a position where your elbow is fixed against your torso. Keeping your
upper arm fixed at your side, extend your arm until it is locked out. To reverse the
movement let the arm bend back as far as possible without letting the upper arm move
away from the torso.
Partial Deadlifts: This exercise helped Matt Dimel increase his squat from the mid 800s to
over 1000 pounds in a two year period. To perform this exercise grab a barbell with an over
hand grip about shoulder width apart. Pull the bar up to a standing position. At this point
arch your back and get you abs tight. Keep the back as arched as possible, push the glutes
out, and keep the knees slightly bent. Lower the bar by push your body weight back unto
your heals while pushing your glutes out. Try to lower the barbell to a position just past the
knees. At this point you should feel a tremendous stretch in the glutes and hamstrings.
Raise by contracting your glutes first, at the top of the movement contract the glute as hard
as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint
position and explode back to the starting position.
Pin Pulls: This is a max effort deadlift exercise. You will be pulling deadlifts from pins that
are 4 to 6 inches off the ground.
Pull Downs: This movement should be performed the same as a chinning movement. There
are many ways to perform this movement; this program will use a standard straight bar.
Use a over hand grip on the bar spaced about the same with as you would the bench press.
Begin with a slight arch in your back with the arms fully extended. Beginning pulling by
first pulling you shoulder blades together then pull the elbows back and downward. This
will bring the bar down to your upper chest. After a slight pause, return the bar to the
starting position. Keep your back tight and in the same position throughout the entire
movement.
Pull Down Abs: Begin by placing a rope or leather tricep handle on the lat pulldown
machine. Face away from the machine and grab the rope behind your head with both
hands. Perform the movement in the same motion as a deadlift. Start by pushing your abs
out then tighten them as hard as you can. Bend over at the waist until your torso goes below
parallel to the floor. Reverse the motion in the same manner.
Push Downs: There are many ways to perform this exercise, for this program we will use a
standard straight bar. Begin the exercise with your knees slightly bent, back arched and
erect with your feet shoulder width apart. You will also want to keep your ears in alignment
with your shoulders throughout the movement. Grab the bar with your hands about 10
inches apart. Pull the bar down to a position where the elbows are tucked against the torso.
This is the starting position. Keeping the elbows in a tucked position press the bar down

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toward you thighs until your arm are fully extended. After a slight pause return to the
starting position.
Rainbows: This exercise is designed to isolate the obliques. To begin this movement lay on
your back with your hands over your head holding onto a heavy object. Pull both knees
toward your chest in a tucked position. Keeping this tucked position, roll your knees to the
left side until they touch the floor then rotate back to the center, then to the right. You must
keep your shoulder blades on the floor. To increase the difficulty perform the movement
with your leg raised in a 90 degree angle.
Rear Delt Dumbbell Raises: This is a very basic exercise designed to target the posterior
deltoids. To perform this exercise grab two dumbbells, bend at the waist keeping the knees
slightly bent and the back flat. Your arms will be hanging straight down from your upper
chest. Turn your hands so your palms are facing your feet. Your thumbs should be facing
each other. Raise the dumbbell in a arced direction so your hands end up being slightly
above shoulder level. The weights must be raise directly out to the sides for this movement
to be done effectively. You can do this from a standing or seated position. We use this
exercise to help balance the shoulder complex. The rear delts and external rotators are
needed to help stabilize the joint especially will the great number of pressing exercises you
will be doing.

Reverse Grip Pushdowns: This exercise is designed to isolate the medial and outer heads of
the triceps. Begin the exercise with your knees slightly bent, back arched and erect with
your feet shoulder width apart. You will also want to keep your ears in alignment with your
shoulders throughout the movement. Grab the bar with a reverse, palms up, position
spacing them about 10 inches apart. Pull the bar down to a position where the elbows are
tucked against the torso. This is the starting position. Keeping the elbows in a tucked
position press the bar down toward you thighs until your arm are fully extended. After a
slight pause return to the starting position.
Reverse Hypers: this exercises is regarded by many strength coaches as being the best
lower back, hamstring, and glute exercise. This is because it allows you to train all these
muscles in unison. This is important because these muscles of the posterior chain are the
same muscles responsible for running and jumping. This is performed on a special bench
invented by Louie Simmons of Westside barbell club. This exercise is also being use for
rehabilitation purposes for those with back problems or herniated disks. This is because the
bench decompresses the disks when the weights are in the midpoint position. To perform
this exercise, there is a strap the wraps around your ankles. You jump on the bench with
your face down. The bench supports your entire torso. This allows for your legs to hang
down at a 90-degree angle. You perform the movement by contracting your glutes and raise
you legs up to a horizontal position. At this point you try to contract your glutes and lower
back as tight as possible. Then you lower the weight past the 90-degree starting point to a
position where you ankles are in alignment with your head. This is the point where the
disks are stretched apart to allow fluid to enter the joints.
Rope Push Downs: This exercise is performed the same as the Push Downs except you will
use a rope or tricep strap instead of the bar.
Seated Dumbbell Shoulder Press: This exercise is designed to target the anterior - medial
heads of the shoulders. Perform this movement by grabbing two dumbbell in a seated
position. Lift the dumbbells to a position about shoulder level. Turn your palms toward

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each other. This is the starting position. Press the dumbbells up until the arms become
extended. Pause at the top for one second then lower to the starting position.
Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and
upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the
movement by pulling your shoulder blades up and back while at the same time cleaning the
dumbbells up to a 90% flexion of the elbows.
Skull Crushers: This exercise is designed to isolate the medial and outer heads of the
triceps. Begin this movement by laying with your back on a bench. Take a medium to close
grip on a barbell. Unrack the weight and extend your arms directly above your upper chest.
Lower the barbell toward your forehead while keeping your upper arms motionless and
your elbows turned inward. Reverse the direction by using your triceps to extend your arms
to the starting position.
Skull Crushers on Swiss Balls: Same as the Skull Crushers except you will lay across a
stability ball.
Straight Leg Raises: This exercise is intended to strengthen the abdominal and hip flexor
muscles. Lay on your back on a flat bench or lay on the floor. Keep your arms out to your
side or hold onto the rack. Raise your legs to a 90 degree angle. Press your lower back into
the bench as hard as possible. Lower your legs until you feel your back start to arch. At this
point raise the legs back to the starting position. Every body will not be able to go all the
way down at first, just go as low as you can before your back arches. If you try to force it too
soon you may injure yourself
Sumo Style Deadlift: Use a moderate stance and a close hand grip. To start the lift, you will
rock into the bar, and the hips come up fast toward the bar. This requires a strong back
because the legs lock out long before the bar is completely locked. The most common style
is with the feet very wide, out to the plates. The lifter should not lower the hips any more
than necessary. The back must be arched to the extreme. Most important is to push your
feet out to the sides, not down. Why? By pushing down with a sumo or wide stance, your
knees will come together, which is the most common mistake in the sumo. By pushing the
knees out forcefully, the hips will come toward the bar fast making for a favorable leverage,
placing most of the work on the hips, legs, and glutes. TIPS: Dont stay down too long. It will
destroy the stretch reflex.
Reproduction of this article, in whole or part, for any purpose other than personal use is prohibited
without written consent. Copyright 2001 Louie Simmons, Dave Tate, Westside Barbell.

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