Figured I'd dust this off

[Sir Lifts-a-lot]

So I see a lot of guys who are always looking for a 'serious mass workout' and by the end of the thread they are doing 14 sets of cable crossovers supersets with seated claf raises. So I figured I would go through the archives and dig up what I think is one of the best (and toughest) workouts out there. I think its intensity is up there with DC training. It will def put the mass on your frame!!!

Now I know for some of you older members you knew BigKev all too well, but regardless of what happend to him and what he did to some bros this routine is a solid one that can help anyone pack on the lb's. I plan on doing this workout come sept/oct once my body gets into condition for it (trust me, this aint for some one new to weights).
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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

[Devils Mentor]

How is this Cycled, or is it run through with 2 days for rest??? And tris and Bis on the same day...? I do like how everything else gets its own days though!!!

DM

[DeBaie]

Powerlifts.. do you mean to max out first? Then take away weight?

[dwaynewade]

I like the workout... the 4-5 sets on exercises are nice... i figure there are also warm up sets, right? 2 reps to failure on the bench as a first set could raise some eyebrows- you know what i mean? Like you said this routine is not for the novice.

I will contribute to this thread with my personal favorite mass building workout. It is a 24 workout mass blitz...

http://www.abcbodybuilding.com/bulki...t%20levlel.php

there's the link

I can almost guarantee full satisfaction and big results!
I've been training people for 6 yrs and training 8 myself, this is by far the best mass workout i've come across.