MusclesByKevow.com

Kevow

Kevow's SHOUTBOX

About Me

Age: 16
Location: Belgium
Likes: Bodybuilding, music, going out, friends, shopping
Stats: Biceps 39 cm (15.4"), chest 108 cm (42.5"), height 1,69 m (5'7), weight 68 kg (150 lbs), waist 78 cm (30.7")

Workout schedule

Day 1 - Chest and legs

bench press
incline dumbell press
decline flys
incline barbell press
butterfly
overhead triceps extensions
legg press
legg extensions
legg curls
standing calve raises

Day 2 - Arms

dumbell curls (seated)
concentration curls (normal and hammer)
preacher curls
pull ups
push ups
pull downs
overhead extensions
french press
reverse barbell curls
miscellaneous exercises for forearms

Day 3 - Shoulders and legs

dumbell shoulder press (alternated with arnold press)
front raises
side raises
bent over raises
shoulder press machine
leg extensions
squats
calve raises

Day 4 - Back

dumbell shrugs
barbell shrugs
rocky pull ups
lat machine frontside
vertical rows
dumbell rows
deadlifts