Westside For Skinny Bastards v3 Workout

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Type Hypertrophy Fitness Level Intermediate
Workout Log $12
Weight training workout log- 12.00

Notes for Workout

Adjusted for Clubhouse gym

Note: D=Date, S=Sets, R=Reps, WT=Weight Used During Set
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Circuit #
 Max Effort Upper Body
1. Bench Press
Sets: 9
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
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S3 R_____ Wt________
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S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
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S9 R_____ Wt________
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S3 R_____ Wt________
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S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
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S9 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
Rep Goal: 3-5
Rest Timer: 90 Sec
2. Dumbbell Flat Bench Chest Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 6-10
Rest Timer: 90 Sec
3. Bent-over Barbell Rows
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
Rep Goal: 10-15
Rest Timer: 90 Sec
4. Rear Raises (On the Ball)
Sets: 2
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
Rep Goal: 12-15
Rest Timer: 90 Sec
5. Lying Leg Raises / Throwdowns
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 6-8
Rest Timer: 90 Sec
Circuit #
 Max Effort Upper Body
1. Bench Press
Sets: 9
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
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S9 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
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S9 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S5 R_____ Wt________
S6 R_____ Wt________
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S8 R_____ Wt________
S9 R_____ Wt________
S1 R_____ Wt________
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S3 R_____ Wt________
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S9 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
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S9 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
Rep Goal: 3-5
Rest Timer: 90 Sec
2. Dumbbell Flat Bench Chest Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 6-10
Rest Timer: 90 Sec
3. Bent-over Barbell Rows
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
Rep Goal: 10-15
Rest Timer: 90 Sec
4. Rear Raises (On the Ball)
Sets: 2
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
Rep Goal: 12-15
Rest Timer: 90 Sec
5. Lying Leg Raises / Throwdowns
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 6-8
Rest Timer: 90 Sec
Circuit #
 Dynamic-Effort Lower Body
Circuit #
 Dynamic-Effort Lower Body
Circuit #
 Repetition Upper Body
Circuit #
 Repetition Upper Body
Circuit #
 Max-Effort Lower Body
Circuit #
 Max-Effort Lower Body
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