Westside for Skinny Bastards Workout

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Type Hypertrophy Fitness Level Beginner
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: 6
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 3-5
Rest Timer: 75 Sec
2. Dumbbell Flat Bench Chest Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
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Rep Goal: 6-10
Rest Timer: 75 Sec
1 Jump to the next exercise after completing 3. One Arm Row This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
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Rep Goal: 10-15
Rest Timer: 75 Sec
1 Jump to the next exercise after completing 4. Rear Raises (On the Ball) This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 6-8
Rest Timer: 90 Sec
5. Shrugs
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
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Rep Goal: 6-8
Rest Timer: 90 Sec
6. Dumbbell Curls
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
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Rep Goal: 6-8
Rest Timer: 90 Sec
Circuit #
 Lower Body
1. Squats
Sets: 9
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
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Rep Goal: 5
Rest Timer: 75 Sec
2. One Legged Smith Split Squat
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 8-15
Rest Timer: 75 Sec
3. Leg Curl or Hamstring Curl
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 6-10
Rest Timer: 75 Sec
4. Elliptical or Cross Trainer
Duration: 1 Min
Sets: 3
Rest Timer: 75 Seconds
Circuit #
 Repetition Upper Body
1. Bench Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
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Rep Goal: 40
Rest Timer: 45 Sec
2. Lying Triceps Extension (Skull Crushers)
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 5-10
Rest Timer: 45 Sec
3. Chin-Ups
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 8-12
Rest Timer: 75 Sec
4. Push Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-15
Rest Timer: 75 Sec
5. Hammer Curls
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 8-10
Rest Timer: 45 Sec
6. Seated Twists
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 30
Rest Timer: 90 Sec
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