One World Transformation • Cardio/Back/Biceps #2

Banging out some long pulley rows for GC. Thinking about Rapheal E and the cobra back he’s looking for. It’s all here, the v-shape, the stretch in the lower lats, the center thickness, the intensity, the form, the reps and sets.

This is information. But information is no substitute for dedication. It only works if you DO it.

Pullups, front pulldowns, behind the neck pulldowns. Cable rows, one and two hands. Plus, hyper extension for that christmas tree definition in the lower back. Supersets for intensity and conditioning, to shock the muscles into a hyper response mode, so we can get bigger, better and train heavier going forward.

With all these supersets and multiple back movements, the biceps workout didn’t come easy. It was all I could to do get through the same weights and reps as last time – straight bar curls and preachers, and I’m cool with that. Next time we ramp up the biceps no matter what.

Again, could not get the  biceps workout captured on camera, we used up all the juice on the back & cardio. (And by juice I only mean battery power. Cause you know this lean, mean machine’s runnin’ clean, son!)

I have a little something extra for the winner of the Facebook contest. Can’t win if you don’t enter, so get yours up by February 7th. See the video for what that extra prize is.

One world, baby.

Kevin Levrone

IFBB Pro Hall Of Fame, TLR Legend & your friend

CARDIO:

45 Minutes of tread mill on an empty stomach

BACK:

Assisted Pull Ups: 4 sets of 12 reps.

Hyper Extensions: 4 sets of 30 reps.

Front Lat Pull Downs Superset w/Rear Lat Pull Downs:

4 Sets each, 10 to 12 reps with 150 lb.

30 seconds rest between each superset.

Seated Rows Superset with One-Arm Cable Rows

4 sets Seated Cable Rows, 180 lb.

4 sets One-Arm Cable Rows, 100 lbs

30 seconds rest between each superset.

BICEPS:

Preacher Curls
4 sets, 4 reps
110 lbs Barbell

Category: Training