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Kevin Levrone Arm Workout
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What was Kevin Levrone's training for arms?
Kevin Levrone also known as Maryland Muscle Machine is an american IFBB professional bodybuilder, musician, blogger, actor and health club owner. He was motivated to start bodybuilding when he saw the ripped physique of his cousin who came home from the military marine corps.
Kevin decided to pursue a career in bodybuilding after winning the NPC nationals title in 1991. Shortly before the 1993 Mr Olympia competion, he tore his chest muscle while training. Most of the bodybuilders were happy because they thought he won't be able to compete. After the surgery, kelvin figured out a new routine and was able to recover his lost muscle, he even added some slabs after training for few weeks before the contest. Kevin placed 5th in the Mr. O that year.
Kevin Levrone has won many bodybuilding titles which include: 1994 arnold classic, 1995 Grand prix Russia, 1995 Grand prix Spain, and 1996 Arnold Classic. Kevin is one of the strongest bodybuilder of all time. He is known for his incredible ability to add mass especially to his arms after training hard for only 2-4 months before contests. This Maryland Muscle Machine is 52 years old and his arms are still stretching the tape to 24 inches.
Kevin Levrone Arm Routine
Kevin trains his arms twice per week with heavy weight. "When I can't train heavy, it makes me feel like I don't want to want to train" he says.
Start with a light stretch
Alternate dumbbell Curl 3 set 6-8 reps
"This adds mass to the biceps. I prefer using dumbbell most times because it allows me to grind more reps with my left hand (weaker hand)". Keep the elbow in and also control the lowering part of the movement. Make sure you don't swing the dumbbell.
Concentration curls 3 sets 12 reps
"This exercise builds the biceps peak. It isolates the biceps completely. Use a light weight for this exercise. Concentrate on the contraction of the biceps and slowly lower the dumbbell in a controlled manner".
One arm overhead dumbbell extension 3 sets 12, 10, 8 reps
"This exercise emphasizes the back of the triceps. Raise the dumbbell up and down slowly. To avoid jerking, place the other hand on your waist. Make sure that the stress is placed on the triceps. Perform a set of 12 reps then increase the weight , perform another set of 10 reps, increase the weight again and perform another set of 8 reps. 3 sets of this add mass to the back of triceps".
Close grip bench press 4 sets 4-6 reps
"This is a mass builder for the overall triceps, I like to go heavy on it. Narrow your grip (6 inches apart) so as to place stress on the triceps instead of the chest. Make sure your arm is fully extended at the top".
Dips 3 sets to failure
"I like to finish my exercise with dips. It hits the three heads of the triceps. 3 sets of it will blow your triceps up like a balloon".
For more information go to Old School Arm Training
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