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Thread: routine question
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11-19-2001, 10:55 PM #1New Member
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- Nov 2001
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routine question
Does anyone have some input on working one body part a day. I will be cycling 50mg winny tabs with T-3. Any input would be appreciated.
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11-19-2001, 11:04 PM #2Associate Member
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- Aug 2001
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Oak,
What are your goals? What are your stats? Height, weight, age, etc...
How many 50mg winny tabs? What are you trying to accomplish, size, strength, cuts?
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11-19-2001, 11:20 PM #3
heres my routine bro, i do one body part a week ; Big kevs routine
Day 1-chest
Flat barbell bench press-4 sets, 2-5-8-10 reps
Incline dumbbell press-4 sets, 6-8-12-12 reps
Pec deck-3 sets, 10-16 reps
Incline machine press-3 sets, 8-12 reps
Cable crossovers-3 sets, 12-20 reps
Day 2-back
Bent barbell rows-4 sets, 6-8-10-12 reps
Hammer strength pulldowns-4 sets, 8-10-12-12 reps
Low pulley rows-4 sets, 10-12-12-15 reps
Pulldowns with narrow v-bar-3 sets, 10-10-12 reps
Day 3-shoulders
Barbell shoulder press-4 sets, 4-6-8-10 reps
Side laterals-4 sets, 8-10-10-12 reps
Rear delt machine-4 sets, 8-10-10-12 reps
Shrugs- 4 sets, 12-20, reps
Side lateral machine-3 sets, 12-15-20 reps
Day 4-arms(superset tris and bis)
Straight barbell curl-4 sets, 4-6-8-10 reps
Scull crushers-4 sets, 4-6-8-10 reps
Dumbellcurls-3 sets, 8-10-10-12 reps
Cable pressdowns-3 sets, 8-10-10-12 reps
Do a set of bis then a set of tris,etc…
Day 5-legs
Barbell squat- 5 sets, 2-4-6-8-10 reps
Leg extentions-4 sets, 8-10-12-12 reps
Hack squats-4 sets, 8-10-10-12 reps
Hamstrings
Stiffleg deadlifts-4 sets, 8-10-10-12 reps
Lying leg curls- 4 sets 10-10-12-12 reps
Calves
Seated raises-4 sets, 6-8-10-12 reps
Standing raises-8-10-12-15 reps
All sets are to ABSOLUTE MUSCLE FAILURE!!!
Abs should be done twice a week.
Eat 3000-4000 calories a day
Hope this helps. I havnt changed my routine in 10 years and it continues to work, I just increase the weight I use.
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11-19-2001, 11:27 PM #4Member
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- Nov 2001
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- Van City
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Hey BK, very similar to my routine, although I just got a question about you're reps. For example;
Flat barbell bench press-4 sets, 2-5-8-10 reps
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11-19-2001, 11:44 PM #5
i warm up to my first actual set. i did chest today, as always i start with flat bench. i started my warm up with 135 for 3 sets of 6, 10, 10. then 225 for 1 set of 5, then 275 for 2 sets of, 1 ,2. then 315 for 1 set of 1. then 365 for 1 set of 1. then 405 for 1 set of 1. then i did my first actual set at 465 for 1 set of 4 reps. then i worked down as in my routine. i dont count my warm ups as part of my set/rep scheme.
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11-20-2001, 03:57 AM #6
I just hopped on the one bp a day train, i like the difference so far, i got the idea from Kev
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