My routine for a bkc aka HUGE Delts...

SuperFlex · 06-14-2005, 11:45 PM

Cycle one:
Side Laterals supersetted with Military Presses

Wide as a barn door part two!:
You're going to need three sets of dumbbells for this bad boy cycle... Find a weight that will allow for 10 solid reps of side laterals and two more DB sets in 30% weight drops. Just sit on or stand by the military press bench. Begin first with DB's and take your first set to negative failure. That's to positive failure followed by forced reps taken to negative failure... Do so with each set of DB's. Now do the exact same thing with the barbell military presses. Perfrom one dropset and take that to negative failure as well. That's one set... Stretch after you're done! Do 6 sets...

You can add rear laterals if you want...

Cycle two:
Dumbbell shrugs
Time to throw out those ugly turtle neck sweaters!:
You need to determine a weight that will allow for 10 solid reps at possitive failure at this point. Let's begin... You're going to need three sets of DB's again. Drop 30% in weight with each set. Perform shrugs to positive then negative failure with each set of DB's... Get a nice hard squeeze but don't pause while you have the strength. Keep em pumpin! Stretch after each set... Do 3 sets.

Stretch, cry, and then go home...

Repeat this workout twice a week for 6 weeks. Go back to a normal routine for 6-9 weeks and repeat this program if you'd like. If you only train biceps once a week add one set to each cycle.

BTW HERE'S THE SPLIT I USED FOR THE ENTIRE PROGRAM...
Day 1: Chest,Back, Abs
Day 2: Legs,Calves
Day 3: Delts, Arms, Abs
Days 4-6 repeat with rest on day seven. Do at least 20 minutes of cardio 3 times a week!

Squaggleboggin · 06-14-2005, 11:51 PM

Is it just me, or is anyone else confused as to why he's posted so many of these guides? What the fruit...

SuperFlex · 06-14-2005, 11:54 PM

Quote:

Originally Posted by Squaggleboggin

Is it just me, or is anyone else confused as to why he's posted so many of these guides? What the fruit...

I was asked to. Not to meantion they freakin work! Read and try if you like or shut the hell up about them... You don't see me questioning your workouts or anything else for that matter. If you disagree with my old routines then that's cool. Mind your own. I POSTED THESE AS A FAVOR AND THEY WORKED!!!

Btw I still have everybody's favorite workout to post (last one)... LEGS!

Squaggleboggin · 06-14-2005, 11:57 PM

You might want to calm down. There was no hostility in my post and I never said that they didn't work or that I didn't like them or anything of the sort. I was curious as to why you posted them, but at least you answered my original question.

SuperFlex · 06-14-2005, 11:59 PM

Quote:

Originally Posted by Squaggleboggin

You might want to calm down. There was no hostility in my post and I never said that they didn't work or that I didn't like them or anything of the sort. I was curious as to why you posted them, but at least you answered my original question.

you shouldn't worry about that. Just a little life advice for ya...

And you called me a fruit(it's not the weekend yet!

)... kid...

Squaggleboggin · 06-15-2005, 12:01 AM

No, that's my way of saying 'what the f*ck' but with a humorous tone and in a non-vulgar way. It's kind of nifty if you ask me, but that's just my opinion.

SuperFlex · 06-15-2005, 12:04 AM

Quote:

Originally Posted by Squaggleboggin

No, that's my way of saying 'what the f*ck' but with a humorous tone and in a non-vulgar way. It's kind of nifty if you ask me, but that's just my opinion.

Ahhh... I haven't been 15 for 11 years now so you understand. Honestly I just don't like fruits... The fudge packin kind that is!

Squaggleboggin · 06-15-2005, 12:12 AM

Haha, I understand. It's not like that's a commonly used way of saying that. I just sort of made it up one day. I'm weird like that.

Tough Old Man · 06-15-2005, 08:16 PM

Quote:

Originally Posted by bkc

I was asked to. Not to meantion they freakin work! Read and try if you like or shut the hell up about them... You don't see me questioning your workouts or anything else for that matter. If you disagree with my old routines then that's cool. Mind your own. I POSTED THESE AS A FAVOR AND THEY WORKED!!!

Btw I still have everybody's favorite workout to post (last one)... LEGS!

Wow now tell us who asked you to. The neighbors kid down the street. Ah probably not so go ahead and tell us, as I hate to be left in the dark.
BTW hurry with the leg post. Like the other 99% who are on this site and have read all your post, are probably like me now and changed the entire routine's based around your excellent post on bodybuilding. Please hurry with the leg post.

SuperFlex · 06-15-2005, 11:29 PM

Quote:

Originally Posted by Tough Old Man

Wow now tell us who asked you to. The neighbors kid down the street. Ah probably not so go ahead and tell us, as I hate to be left in the dark.
BTW hurry with the leg post. Like the other 99% who are on this site and have read all your post, are probably like me now and changed the entire routine's based around your excellent post on bodybuilding. Please hurry with the leg post.

I'm glad you've seen the light... And tell Pamela to quit calling me!

Tough Old Man · 06-16-2005, 05:03 PM

Quote:

Originally Posted by bkc

I'm glad you've seen the light... And tell Pamela to quit calling me!

I did but she said it would never happen as you to much stud. BTW is she the one that wanted you to post all this hoping i'd start your program. Not gonna happen and if you want her keep her. My blow up doll keeps me very happy. If i need bigger jugs I just add a little more air.

(P)LENTY (T)OUGH

SuperFlex · 06-16-2005, 11:03 PM

Quote:

Originally Posted by Tough Old Man

I did but she said it would never happen as you to much stud. BTW is she the one that wanted you to post all this hoping i'd start your program. Not gonna happen and if you want her keep her. My blow up doll keeps me very happy. If i need bigger jugs I just add a little more air.

(P)LENTY (T)OUGH

Man you are just wrong...

06-14-2005, 11:45 PM	#1
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	My routine for a bkc like aka HUGE set of Delts... Cycle one: Side Laterals supersetted with Military Presses Wide as a barn door part two!: You're going to need three sets of dumbbells for this bad boy cycle... Find a weight that will allow for 10 solid reps of side laterals and two more DB sets in 30% weight drops. Just sit on or stand by the military press bench. Begin first with DB's and take your first set to negative failure. That's to positive failure followed by forced reps taken to negative failure... Do so with each set of DB's. Now do the exact same thing with the barbell military presses. Perfrom one dropset and take that to negative failure as well. That's one set... Stretch after you're done! Do 6 sets... You can add rear laterals if you want... Cycle two: Dumbbell shrugs Time to throw out those ugly turtle neck sweaters!: You need to determine a weight that will allow for 10 solid reps at possitive failure at this point. Let's begin... You're going to need three sets of DB's again. Drop 30% in weight with each set. Perform shrugs to positive then negative failure with each set of DB's... Get a nice hard squeeze but don't pause while you have the strength. Keep em pumpin! Stretch after each set... Do 3 sets. Stretch, cry, and then go home... Repeat this workout twice a week for 6 weeks. Go back to a normal routine for 6-9 weeks and repeat this program if you'd like. If you only train biceps once a week add one set to each cycle. *BTW HERE'S THE SPLIT I USED FOR THE ENTIRE PROGRAM...* *Day 1: Chest,Back, Abs* *Day 2: Legs,Calves* *Day 3: Delts, Arms, Abs* *Days 4-6 repeat with rest on day seven. Do at least 20 minutes of cardio 3 times a week!* Last edited by bkc : 06-15-2005 at 12:20 AM.
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

06-14-2005, 11:51 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Is it just me, or is anyone else confused as to why he's posted so many of these guides? What the fruit...
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

06-14-2005, 11:57 PM	#4
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	You might want to calm down. There was no hostility in my post and I never said that they didn't work or that I didn't like them or anything of the sort. I was curious as to why you posted them, but at least you answered my original question.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

06-15-2005, 12:01 AM	#6
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	No, that's my way of saying 'what the f*ck' but with a humorous tone and in a non-vulgar way. It's kind of nifty if you ask me, but that's just my opinion.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

06-15-2005, 12:12 AM	#8
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Haha, I understand. It's not like that's a commonly used way of saying that. I just sort of made it up one day. I'm weird like that.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

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