Levrone Transformation, Chest/Shoulders/Tris/Legs • LevroneReport.com
|
by: Kevin Levrone |
date: June 25, 2009 |
comments: 0 |
Started this morning with a killer leg workout. Squats, leg extensions and lying down curls.
In the afternoon I attacked chest, shoulders and tris. Here are highlights from the afternoon workout followed by a write up of the full day’s workout program.
I’m feeling it. Tired but I want you guys to see this – I’m putting this up before I crash. These three clips are just a small fraction of an insane workout, as you’ll see in the write-up at the bottom.
By the time I got to the last set of incline dumbells I didn’t feel like talking. I had to focus. I’m just looking at these freakin’ things thinking what am I getting myself into? I remember kicking the dumbells up with my knees repeatedly, struggling to get ’em up, but once I did, I had it – six reps. No matter how hard it gets, you push through, give it your best shot.
FULL DAY’S WORKOUT
BARBELL SQUATS
4 sets: 135 lbs x 20
LEG EXTENSIONS
6 sets: 140 lbs x 12
LYING LEG CURLS
6 sets: 140 lbs x 12
INCLINE DUMBELL PRESS
50 lbs x 8
80 lbs x 6
100 lbs x 6
120 lbs x 6
FLAT BENCH PRESS
4 sets: 225 lbs x 6
INCLINE DUMBELL FLIES
40 lbs x 12
40 lbs x 12
50 lbs x 12
50 lbs x 12
SMITH MACHINE BEHIND THE NECK PRESS
135 lbs x 6
185 lbs x 6
185 lbs x 6
185 lbs x 6
FRONT DUMBELL RAISES
40 lbs x 6
50 lbs x 6
40 lbs x 6
50 lbs x 6
(I went back down to 40 lbs on the third set because I was starting to lose form a little. Sometimes it can maximize your set to regroup with a lower weight and then finish strong.)
And it goes on…
SIDE DUMBELL RAISES
40 lbs x 6
40 lbs x 6
30 lbs x 6 (lower to regroup)
40 lbs x 6
EZ CURL BAR PUSHDOWNS
150 lbs x 20
150 lbs x 20
120 lbs x 20
120 lbs x 20
EZ CURL SKULL CRUSHERS
75 lbs x 6
95 lbs x 6
95 lbs x 8
75 lbs x 8
I think that’s enough for today. I mentioned yesterday I wanted to include biceps today to shock the muscle after doing back yesterday. After all this, there was no way, man.
Thanks again for your support. Your involvement on this blog inspires me to push myself harder and harder. Goodnight.
Category: Training