full body 3x

full body 1

full body 2

full body 3

Slightly modified version of Joe DeFranco’s West Side for Skinny Bastards program. 

West Side for Skinny Bastards

Max Effort Upper Body | WSSB

Lower Body | WSSB

Repetition Upper Body | WSSB

Hanging Knee Raise

Standing Calf Raise (Dumbbell)

Triceps Pushdown

Seated Incline Curl

Single Arm Lateral Raise (Cable)

Lat Pulldown - Close Grip

Decline Bench Press (Dumbbell)

Back Extension (Weighted Hyperextension)

Deadlift (Barbell)

Leg Extension (Machine)

Plank

Seated Calf Raise

Triceps Rope Pushdown

Hammer Curl (Dumbbell)

Shoulder Press (Dumbbell)

Lat Pulldown (Cable)

Bench Press (Smith Machine)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Full Squat

Crunch

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Seated Cable Row - V Grip (Cable)

Incline Bench Press (Dumbbell)

Zercher Squat

Seated Leg Curl (Machine)

Bulgarian Split Squat

Dead Hang

Cable Pull Through

Walking Lunge (Dumbbell)

Deadlift (Trap bar)

Chin Up

Rope Cable Curl

Face Pull

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Cable Row - Bar Grip

Bicep Curl (Dumbbell)

Hanging Leg Raise

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