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Thread: workout

  1. #1
    N2OBOY is offline New Member
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    workout

    Hey guys whats up? I'm a new member and I have a couple of questions about work outs. I have been lifting on and off for a couple of years. Im 23, 5'7" 168lbs, I recently started taking Test 400 and I was wondering if anyone was willing to share a workout program. My goal is to put on a lot of mass, and try to get defintion to.
    Thanxs

  2. #2
    Sicilian30's Avatar
    Sicilian30 is offline Respected Member
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    Well bud.. if you do a search BigKev had a killer workout, I tried it one time, made my azz hurt. But from his results you can see why, it gives great results. Do a search for it, or just do a search under BigKev, and you will find it. Wait I may have it, let me see if I can post if for ya..

  3. #3
    Sicilian30's Avatar
    Sicilian30 is offline Respected Member
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    Kev’s Workout:

    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
    this is taken from a post by himself (bigkev) his own workout.

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