routine question

[OAKFAN]

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.

[Jarhed]

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?

[bigkev]

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.

[marx]

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?

[bigkev]

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.

[Psycoswole]

I just hopped on the one bp a day train, i like the difference so far, i got the idea from Kev