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  1. #1
    OAKFAN is offline New Member
    Join Date
    Nov 2001

    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.

  2. #2
    Jarhed is offline Associate Member
    Join Date
    Aug 2001
    Southern California

    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?

  3. #3
    bigkev's Avatar
    bigkev is offline Scamming Traitor
    Join Date
    Nov 2001
    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
    Stiffleg deadlifts-4 sets, 8-10-10-12 reps
    Lying leg curls- 4 sets 10-10-12-12 reps
    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.

  4. #4
    marx is offline Member
    Join Date
    Nov 2001
    Van City
    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
    So you start at 2 reps for your first set, or is that you're last? Do you hit warmup sets?

  5. #5
    bigkev's Avatar
    bigkev is offline Scamming Traitor
    Join Date
    Nov 2001
    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.

  6. #6
    Psycoswole's Avatar
    Psycoswole is offline Member
    Join Date
    Oct 2001
    Vegas, NV
    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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