mardi 7 octobre 2014

Ronnie Coleman Workout Routine

  
Ronnie Coleman (born May 13, 1964) is a 8 times Mr. Olympia winner.   

5'11", 295 pounds

 

Trains 6 days a week

Trains each bodyparts twice a week

 

Monday: Biceps, Shoulders and Back
 
Biceps

  • Barbell curls: 4 sets x 12 reps
  • Preacher curls: 4 sets x 12 reps
  • Cable curls: 4 sets x 12 reps
  • Seated alternating dumbbell curls: 4 sets x 12 reps
Shoulders

  • Military presses: 4 sets x 12 reps
  • Front dumbbell press: 4 sets x 12 reps
  • Seated dumbbell press: 4 sets x 12 reps
Back

  • Deadlifts: 4 sets x 10 reps
  • T-bar rows: 3 sets x 10 reps
  • Barbell rows: 3 sets x 12 reps
  • One-arm dumbbell rows: 3 sets x 12 reps

Ronnie Coleman 800 pounds deadlift for 2 reps


Tuesday: Legs
Legs

  • Lunges: 2 sets – 100 yards
  • Squats: 6 sets x 12 reps
  • Leg presses: 4 sets x 12 reps
  • Stiff-leg deadlifts: 4 sets x 12 reps

Ronnie Coleman squat 800 pounds for 2 reps


Wednesday: Chest and Triceps
Chest

  • Bench press: 5 sets x  15 reps
  • Incline barbell press: 3 sets x 15 reps
  • Flat bench dumbbell press: 3 sets x 12 reps
  • Flat bench flyes: 4 sets x 12 reps
Triceps
  • Seated cambered-bar extensions: 3 sets x 12 reps
  • Seated dumbbell extensions: 4 sets x 12 reps
  • Close-grip bench press: 4 sets x 12 reps


Ronnie Coleman bench press 495 pounds x 5 reps




Thrusday: Shoulders, Biceps and Back
 
Shoulders

  • Seated dumbbell press: 4 sets x 12 reps
  • Front lateral dumbbell raises: 3 sets x 15 reps
  • Machine raises: 3 sets x 15 reps

Biceps
  • Incline alternating dumbbell curls: 4 sets x 12 reps
  • Machine curls: 3 sets x 12 reps
  • Standing cable curls: 4 sets x 12 reps
Back

  • Barbell rows: 5 sets x 10  reps
  • Low Pulley Rows: 4 sets x 12 reps
  • Lat machine pulldowns: 3 sets x 12 reps
  • Front lat pulldowns: 3 sets x 12 reps


Friday: Legs

Legs

  • Leg extensions: 4 sets x 30 reps
  • Front squats: 4 sets x 15 reps
  • Hack squats: 3 sets x 12 reps
  • Standing leg curls: 3 sets x 15 reps
  • Lying leg curls: 4 sets x 12 reps



Saturday: Chest, Triceps and Calves

Chest
  • Incline dumbbell press: 4 sets x 12 reps
  • Decline barbell press: 3 sets x 12 reps
  • Incline dumbbell flyes: 3 sets x 12 reps
  • Decline dumbbell press: 3 sets x 12 reps
Triceps
  • Skullcrushers: 4 sets x 12 reps
  • Machine pressdown dips: 4 sets x 12 reps
  • Seated tricep extensions: 4 sets x 12 reps
Calves
  • Donkey raises: 4 sets x 12 reps
  • Seated raises: 4 sets x 12 reps
  • Crunches: 3 sets – failure
Abs four times in a week.



Sunday: Rest

  

RONNIE COLEMAN STEROIDS, HGH & INSULIN STACK

 

Ronnie Coleman Diet


  


http://celebritiesexercise.com/ronnie-coleman-workout-routine/ 

http://www.pwnfitness.com/2013/05/16/how-strong-professional-bodybuilders/

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