Overblog Suivre ce blog
Editer l'article Administration Créer mon blog

Publié par Eric Evrard

Ronnie Coleman

RON COLE'S WORKOUT ROUTINE


http://www.ronniecoleman.net/index.php 

Coleman has used the same workout schedule through his career, but in order to use all his favourite exercises, consecutive muscle group workouts are not the same.  These are Coleman's standard exercises, but some movements may be different per workout.

MONDAY
Back
Deadlifts - 805lbs - 4 sets - 6-12 reps
Barbell rows - 585lbs - 3 sets - 10-12 reps
T-bar rows - 585lbs - 3 sets - 10 - 12 reps
One-arm dumbbell rows - 200lbs - 3 sets 10-12 reps

Biceps
Barbell curls - 200lbs - 4 sets -12 reps
Seated alternate dumbbell curls - 90lbs - 12 reps
Cambered-bar preacher curls - 150lbs - 12 reps
Standing cable curls - 200lbs

Shoulders
Military presses - 315lbs - 4 sets - 10-12 reps
Seated dumbbell presses - 170lbs - 4 sets - 12 reps
superset with
Front dumbbell presses - 60lbs - 4 sets - 12 reps

TUESDAY
Legs
Squats - 800lbs - 5-6 sets - 2-12 reps
Leg presses - 2,500 lbs - 4 sets - 12 reps
Parking-lot lunges - 315lbs - 2 sets - 100 yards
Stiff-leg deadlifts - 315lbs -3 sets - 12 reps
Seated leg curls - 200 lbs - 3 sets - 12 reps

WEDNESDAY
Chest
Bench presses - 500lbs - 5 sets - 12 reps
Incline barbell presses - 405lbs - 3 sets - 12 reps
Flat dumbbell presses - 200lbs - 3 sets - 12 reps
Flat flyes - 130lbs - 4 sets - 12 reps

Triceps
Seated cambered-bar extensions - 215lbs - 3 sets - 12 reps
Seated dumbbell extensions - 170lbs - 4 sets - 12 reps
Close-grip bench presses - 350lbs - 4 sets - 12 reps

THURSDAY
Back
Barbell rows - 585lbs - 5 sets - 10 - 12 reps
Pulley Rows - 400lbs - 4 sets - 10 - 12 reps
Machine pulldowns - 350lbs - 3 sets - 10 - 12 reps
Front pulldowns - 350lbs - 3 sets - 10 - 12 reps

Biceps :
Incline alternate dumbbell curls - 90lbs - 4 sets - 12 reps
Machine curls - 200lbs - 3 sets - 12 reps
superset with
Standing cable curls - 200lbs - 4 sets - 12 reps

Shoulders :
Seated dumbbell presses - 170lbs - 4 sets - 12 reps
Front dumbbell rasies - 60lbs - 3 sets - 8 - 25 reps
Machine rasies - 250lbs - 3 sets - 8 - 25 reps

FRIDAY
Legs
Leg extensions - 300lbs - 4 sets - 30 reps
Front squats - 585lbs - 4 sets - 12 - 15 reps
Hack squats - 900lbs - 3 sets - 12 reps
Standing leg curls - 125lbs - 3 sets - 12 - 15 reps
Lying leg curls - 200lbs - 4 sets -

SATURDAY
Chest
Incline dumbbell presses - 200lbs - 4 sets - 12 reps
Decline barbell presses - 500lbs - 3 sets - 12 reps
Incline dumbbell flyes - 130lbs - 3 sets - 12 reps
Decline dumbbell presses - 170lbs - 3 sets - 12 reps

Triceps :
Lying cambered-bar extensions - 215lbs - 4 sets - 12 reps
triset with
Machine dips - 360lbs - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - 215lbs - 4 sets - 12 reps

Addintionally :

Calves ( twice a week )

Donkey rasies - 450lbs - 4 sets - 12 reps
Seated rasies - 270lbs - 4 sets - 12 reps

Abs ( four times a week )

Crunches - 3 sets - failure

SUNDAY : Rest

 

BIG RON @ MR OLYMPIA 2006
 

Préparation pour Mr Olympia 2006 Ronnie - Partie 1

Préparation pour Mr Olympia 2006 Ronnie - Partie 2

Préparation pour Mr Olympia 2006 Ronnie - Partie 3

Pour être informé des derniers articles, inscrivez vous :

Commenter cet article