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  1. #1
    Ambros23 is offline Junior Member
    Join Date
    Oct 2003
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    57

    I Need A New Workout Plan

    I WANT MASS! Thats the bottom line i have Test 400 and 100 Dbol pills and im going to stack those together. I want to get BIG can someone suggest a good workout plan if they have one ive been doing like 3 sets of everything going up in weight every set 5-10 lbs and down 2 reps everytime(12,10,8) does anyone have any suggestions on a good workout plan for me? I weight 155lbs im 6'3 i curl the 40's (dumbells) about 6 times then im done my max is pretty week only about 160 and i have stong triceps and pretty decent strength back. If anyone has and good plans let me know. thanks

  2. #2
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
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    Aug 2003
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    Quote Originally Posted by Ambros23
    I WANT MASS! Thats the bottom line i have Test 400 and 100 Dbol pills and im going to stack those together. I want to get BIG can someone suggest a good workout plan if they have one ive been doing like 3 sets of everything going up in weight every set 5-10 lbs and down 2 reps everytime(12,10,8) does anyone have any suggestions on a good workout plan for me? I weight 155lbs im 6'3 i curl the 40's (dumbells) about 6 times then im done my max is pretty week only about 160 and i have stong triceps and pretty decent strength back. If anyone has and good plans let me know. thanks
    Key Mastur posted this on another thread.....try it it should help.



    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

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