My workout's basically Big Kevs workout with one or two things changed round...Iv just started a cycle i would like to gain as much mass as possible, its definitly ****ing me up in the gym - this is my second day doing it but my gym partner has questioned weather or not it is for allout MASS (which is what we want) - due to there being some sets of 15-20... Heres the workout :

Monday: Back/Abs

Back:
1) Bent barbell rows- 4 sets,
6-8-10-12 reps

2) Hammer strength lat pulldowns-4 sets,
8-10-12-12 reps

3) Seated rows-4 sets,
10-12-12-15 reps

4) Wide grip lat pulldown-3 sets,
10-10-12 reps

Abs:
1) Weighted Abs – 3 sets



Tuesday: Chest

Chest
1) Flat barbell bench press-4 sets,
2-5-8-10 reps

2) Incline dumbbell press-4 sets,
6-8-12-12 reps

3) Pec deck/DB flys -3 sets,
10-16 reps

4) Decline Bench press-3 sets,
8-12 reps

5) Cable crossovers-3 sets,
12-20 reps



Wednesday: shoulders/Traps
Shoulders:
1) DB/Barbell shoulder press-4 sets,
4-6-8-10 reps

2) Upright rows -4 sets,
8-10-10-12 reps

3) Rear delt machine/Inverted pec deck-4 sets,
8-10-10-12 reps

4) Side lateral raise machine-3 sets,
12-15-20 reps

Traps:
1) Shrugs- 4 sets,
12-20, reps



Thursday: Biceps/Triceps/Abs
Superset 1:
1) Straight close grip barbell curl-4 sets,
4-6-8-10 reps

2) Scull crushers-4 sets,
4-6-8-10 reps

Superset 2:
1) Dumbbell Preacher curls-3 sets,
8-10-10-12 reps

2) Cable tricep pressdowns-3 sets,
8-10-10-12 reps

Abs:
1) Weighted Abs – 3 sets



Friday : Legs
SwoleSquats Training Program