Levrone Transformation, Highlights from Chest/Shoulders/Tris #5 • LevroneReport.com

150 lb pushdowns, 6 sets x 150 lbs. This was my last set of a huge workout – can’t believe how pumped I look. Triceps can take high reps and a lot of punishment. The tris are fired up with blood flow and ready to go after chest and shoulders, so finish what you start and get all the pushing movements done in the same workout. A lot of bodybuilders don’t do this, but you should – it’s all about blood flow. (Respect to Rick the “camera man,” I’m just playing with you, bro.)

With larger muscle groups like chest, back and legs, I do four exercises, a total of 16 sets, keeping the reps between 6 and 8 with free weights. This builds mass and strength. With machines I keep reps between 12 and 20 – this cuts you up and brings more detail into the muscle.

The transformation is in real time. You’re watching me change week by week, naturally, although I did take a sample from the lab today and it worked – you can tell by the look in my eye at the end of the incline dumbell clip. :0 I was much more pumped and alert in my workout. I’ll be telling you about it tonight when I post the Week 4 Picture. 

Your results will be different than mine – we have different genetics and muscle memory. These exercises on The Levrone Report are for experienced weight trainers only. Beginners need to check with a doctor or trainer before starting a program like this. Be sure you don’t overdo it. I’m always in control of the weights and you should be, too.

The training is working for me and it’ll work for you. Those of you doing your transformation along with me, let me know how you’re growing. We’re all in this together and I’m starting to feel the tremendous power that comes from doing this with thousands of people watching. Tap into that power while you can and join me. 

Chest, Shoulder & Tris, #5 – Full Program.

CHEST   

 

DUMBELL PRESS

80 lbs x 6

90 lbs x 6

100 lbs x 6

100 lbs x 6

DUMBELL INCLINE PRESS

80 lbs x 6

90 lbs x 6

100 lbs x 6

100 lbs x 6

MACHINE CHEST PRESS

110 lbs x 12

120 lbs x 15

130 lbs x 12

140 lbs x 12

CABLE CROSSOVER

140 lbs x 15 (4 sets) 

SHOULDERS   

 

SEATED DUMBELL PRESS

60 lbs x 6

70 lbs x 6

90 lbs x 6

100 lbs x 6

SIDE LATERAL RAISES

40 lbs x 6

45 lbs x 6

50 lbs x 6

55 lbs x 6

FRONT LATERAL RAISES

35 lbs x 6

45 lbs x 6

45 lbs x 6

50 lbs x 6

BENT REAR DELT DUMBELL FLIES

40 lbs x 6

45 lbs x 6

40 lbs x 6

45 lbs x 6

(Unusual sequence cause I was focusing mainly on form for these. Programs help, but never get locked in, you need to listen to your body.)

TRICEPS   

 

EZ CURL BAR PUSHDOWNS

150 lbs x 20 (6 sets)