Thread: workout
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03-17-2002, 08:55 PM #1New Member
- Join Date
- Mar 2002
- Posts
- 14
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
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03-17-2002, 09:47 PM #2
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..
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03-17-2002, 09:48 PM #3
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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