The one and only Norwegian training arms and chest days.  Good to see you are still looking thick bro.

Peace,

Kevin

Today is chest shoulders and triceps. You guys should be seeing some results by now with this routine, I know I am. Stick with it and stay positive.

Today Bulldog went out of his comfort zone. He wanted to throw some heavy iron around so he did shrugs with 600 lbs. He got it for 5 nice clean reps. Sometimes going out of your comfort zone will take you across a plateau. He is really putting on quality size and is at 245 lbs now. Here is a picture he sent to me today. Good job Bulldog and stay with it.  I think he may be getting ready for his first competition…

Chest:

Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps.

Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps.

Flys Machine Or Dumbbell 4 Sets Of 12 Reps.

Shoulder Workout:

Behind The Neck Press Smith Machine Or Dumbbell Press: 4 Sets of 8 Reps.

Side Dumbbell Lateral Raises: 4 Sets of 8 Reps

Front Dumbbell Alternate Lateral Raises: 4 Sets of 8 Reps

Rear Delt Flys Dumbbell or Machine: 4 Sets of 8 Reps

Triceps:

Cable Push Downs: 3 Sets 20 Reps

Reverse Cable Push Downs: 3 Sets 20 Reps

Dumbbell Kick Backs One Arm Each: 6 Sets Of 8 Each Arm

At The Present State Of This World I’d Like To Introduce You To My Personal Prayer.
 
Kevin’s Prayer

God give me the strength to be happy when I’m feeling very sad. Comfort me when I’m feeling alone. Bring me to peace when the world confuses me. Protect my mind body and spirit from satins attacks.

Kevin Levrone

Legs:

Squats: 4 sets of 6 to 8 Reps.

Leg Press: 4 sets of 8 Reps.

Hack Squats: 4 sets of 8 Reps.

Leg Extensions: 4 sets of 12 Reps.

Guys this is what TLR is all about. We’re a team and when one man is down the other carries the weight. I’m just getting over the Flu so I’ve ask Andrew to step in and give his story. I switched things up to shock the muscles.

Peace Kevin

Back & Biceps

Back:

Front Lat Pull Downs: 4 Sets 8 Reps

Behind The Neck Pulldown: 4 Sets 12 Reps

Seated Rows: 4 Sets 8 Reps

One Arm Dumbbell Rows Each Arm At A Time: 4 Sets 8 Reps

Biceps:

Standing Barbell Curls: 4 Sets 8 Reps

Alternating Dumbbell Curls: 4 Sets 8 Reps

Preacher Curls: 4 Sets 8 Reps

One Arm Concentration Curls: 4 Sets 8 Reps

Guys today’s workout is below, it should take no more than 60min to complete.

Peace Kevin

Chest:

Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps.

Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps.

Flys Machine Or Dumbbell 4 Sets Of 12 Reps.

Shoulder Workout:

Behind The Neck Press Smith Machine Or Dumbbell Press: 4 Sets of 8 Reps.

Side Dumbbell Lateral Raises: 4 Sets of 8 Reps

Front Dumbbell Alternate Lateral Raises: 4 Sets of 8 Reps

Rear Delt Flys Dumbbell or Machine: 4 Sets of 8 Reps

Triceps:

Cable Push Downs: 3 Sets 20 Reps

Reverse Cable Push Downs: 3 Sets 20 Reps

Dumbbell Kick Backs One Arm Each: 6 Sets Of 8 Each Arm

Back & Biceps

Back:

Front Lat Pull Downs: 4 Sets 8 Reps

Behind The Neck Pulldown: 4 Sets 12 Reps

Seated Rows: 4 Sets 8 Reps

One Arm Dumbbell Rows Each Arm At A Time: 4 Sets 8 Reps

Biceps:

Standing Barbell Curls: 4 Sets 8 Reps

Alternating Dumbbell Curls:4 Sets 8 Reps

Preacher Curls: 4 Sets 8 Reps

One Arm Concentration Curls: 4 Sets 8 Reps

Today is leg day. I am still under the weather but this is a video of my good friend Jonathan going through a leg workout with the Maryland Muscle Machine last year. This is a variation that wear you out quick but we are sticking to the normal leg workout outlined below.

Legs:

Squats: 4 sets of 6 to 8 Reps.

Leg Press: 4 sets of 8 Reps.

Hack Squats: 4 sets of 8 Reps.

Leg Extensions: 4 sets of 12 Reps.

Standing Lunges Alternating Legs: 4 sets of 12 Reps

Guys I’m a little under the weather right now so wanted to put up video something that could inspire you guys I’m actually taken off the day because I have a flu.
Or workout is below, look at the workout video that I posted to give you guys a little inspiration hope you have a great workout enjoy the time in the gym I will be back real soon.

Peace
Kevin

Chest:
Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps.
Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps.
Flys Machine Or Dumbbell 4 Sets Of 12 Reps.

Shoulder Workout:
Behind The Neck Press Smith Machine Or Dumbbell Press: 4 Sets of 8 Reps.
Side Dumbbell Lateral Raises: 4 Sets of 8 Reps
Front Dumbbell Alternate Lateral Raises: 4 Sets of 8 Reps
Rear Delt Flys Dumbbell or Machine: 4 Sets of 8 Reps
Triceps:

Cable Push Downs: 3 Sets 20 Reps
Reverse Cable Push Downs: 3 Sets 20 Reps
Dumbbell Kick Backs One Arm Each: 6 Sets Of 8 Each Arm

Hey Guys another back and bicep workout. Stay the course and you will definitely see improvements in size and strength from this routine, I know I am. If your muscles get too sore, soak in the tub for 30 minutes and that will help loosen you up.

Peace,

Kevin

Back & Biceps

Back:

Front Lat Pull Downs: 4 Sets 8 Reps

Behind The Neck pulldown: 4 Sets 12 Reps

Seated Rows: 4 Sets 8 Reps

One Arm Dumbbell Rows Each Arm At A Time: 4 Sets 8 Reps

Biceps:

Standing Barbell Curls: 4 Sets 8 Reps

Alternating Dumbbell Curls 4 Sets 8 Reps

Preacher Curls: 4 Sets 8 Reps

One Arm Concentration Curls: 4 Sets 8 Reps

Nephew Signing Ceremony Today, He is now officially a UVA Cavalier!!
17 Year Old Andrea Levrone 6’3 200lb Wide Receiver!
Congrats AJ!