Bigkevs Workout Routine....

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.

BIG KEV.

very impressive bigkev
before this you trained powerlifting didnt you?---did you notice a lot of your size and frame come from that? also how many hrs per day in the gym?

Do you start out heavy and go lighter? I start my sets light and get heavy ( I.E. 10-8-6-3). I might have to try it your way. I just started training my arms superset like you do about 4 months ago. I could see the difference right away. BTW is that a new pic. Looking huge.

That pic has been around Mickey. His fucking arms look like they are pumped full of air....f-cking balloons. 3000-4000 cals and you're 260??? Ahhhhh :o ...must be nice.


Gosh...you are soooo damn big.


Mick: supersetting arms is AWESOME! I do that every few weeks...arms feel so great when I'm done.

thanks man i will be using that this week in the gym sounds great!!

my workout is pretty similar.exept i change it around a little bit every 6 weeks or 2 months. Do you usually throw in a few principals or anything or is that workout been absolutely 100% all that time.next question is i know your a big mofo but i was wondreing if we can get a few stats .I know your like 245 ,i seen your picks .FOR THE LOVE OF GOD you are huge.

God Damn it! This Big Kev work out is up here again! I have seen it a few times and been scared to do it. I have herd that it has killed four people and sent ten to the E.R. I am gona start working the BIG KEV! when I get back from vacation. So if you don't here from me in like 11 days....then Big Kev got the best of me. Tell my girl I love her!

sounds great, i think ill be tryin it out for a bit, see if it does much for me

I just did Bigkev's leg workout today and it's the best leg workout. I enjoyed the hell out of it. The hack squat after doing barbell squats and leg extensions kicked my ass. I wanted to cry.:cry: It was great!:lift:

I've been doing that same routine for the past year that I made up myself and it works great, I mean its not exactly the same, I do some things different, and different exercises too but it works. Big Kev, when you say you superset on bi's and tri's, I understand exactly what you're saying by doing a set of bi's and then a set of tri's. But my question is do you mean as soon as you're done the set of bi's, immediately jump right into the set of tri's without taking a break, or do you take a minute or whatever and then do the tri set?

You've been doinig that for 10 years? Doesnt' that get boring. You need to introduce new exercises into your routine. Just because you change the weight doesn't me that your muscles are getting worked to the fullest. What happening is that your muscles are gettin used to the workouts. Its like an everyday rountine. You need to trick your muscles into different things that there not used to. So they are confused and have to recovery. A rouitine of consistancy will not get you big as if you did a routine of complete chaos.

BigKev is no joke!!! :wg:

I've seen his pics, I never said he wasn't big. It just that do you usually get sore from new exercises or ones that you've been doing the same way for years but just increasing weight? Soreness means that the muscle is going to grow more then if your just continiously condition w/ heavier and heavier weight. Both need to be incorporated, I'm not saying go away from a rountine of what works for you but, you won't ever know what else does unless you go away from the routine

Very true, I just can't do that, I have to find some new things in a routine or i get bored doing the same things over and over.

Hey bigkev.........will this routine get me bigger, more ripped or stronger??

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Originally posted by jemrick_45
Hey bigkev.........will this routine get me bigger, more ripped or stronger??

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that's a stupid question bro

my bad....

wldunt do his workout......i would not train tris and bis ....(maybe one month a year for a change ) nd i wouldunt do al those machines for chst........just cause the gu is big doesent mean his workout is the best .......it seems like to many sets and exercises to growto full potential (unless your on gear) i would personlly not do it i think its a gear workut but then again if its geting u like that then keep it up i wish my body would grow if i did all that to it with all those machines

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Originally posted by testprop


that's a stupid question bro

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How is that a stupid question? Aren't there exercises for shaping a muscle and some for building mass? I realize I'm new here, but I thought people post questions to learn not to be called stupid.

carlos they all think cause he is a big guy that his workout is perfect and cannot be flawed but people dont realize that some people can grow from lifting anything......just cause hes a big guy dopnt mean his workout is the best and is perfect

big kev said he does pec dects on his chest day how are those done??

pec dec is a machine

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Originally posted by Swoleja
big kev said he does pec dects on his chest day how are those done??

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the machine version of flyes.............

Bump this back up to the top...

bump!
xzoomzc: I agree with you 100%!!

Bump for the new guys :D

Figured I would bump this for anyone who has not seen it.

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Originally Posted by scottp999

Figured I would bump this for anyone who has not seen it.

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Thanks bro...got it copied. Looks like some decending sets in there...man I like to do those. :lift:

did anyone ever clarify if he goes in that order with the reps? doing his heavy licts first and then working up to more reps? just curious

each workout ends in a hail of gunfire? :unsure:

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Originally Posted by partyboynyc

each workout ends in a hail of gunfire? :unsure:

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C'mon bro!

I know you're only joking...but that's harsh.

Personally....I think these last four posts should be deleted and this thread locked before more f u c k ing idiots post in here. Just retarded.

On the 6th day he takes a longer rest between sets,... like forever. I know a few people here wish he hadn't shot himself because I know they wanted to ;)

i was asking a legitimate question !!

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Originally Posted by rockstarz_g

On the 6th day he takes a longer rest between sets,... like forever. I know a few people here wish he hadn't shot himself because I know they wanted to ;)

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Ouch....yeah, this thread should be locked.. But this is an example that there WAS some good in kevin..

Yes, he started with heaviest weight and descended

Threads locked