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#1
05-06-08, 07:50 AM
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Ronnie Coleman's 2003 Olympia routine.
The poundage is the weight he uses for heavier sets.
exercise/poundage/sets/reps Monday: Back/Biceps/Shoulders Deadlifts 805 4 6-12 Barbell rows 585 3 10-12 T-bar rows 58503010-12 one-arm dumbbell rows 200 3 10-12 Barbell curls 200 4 12 Seated alternate dumbbell curls 90 3 12 Cambered-bar preacher curls 150 3 12 Standing cable curls 200 4 12 Military presses 315 4 10-12 Seated dumbbell presses 170 4 12 superset with front dumbbell raises 60 4 12 Tuesday: Legs Squats 800 5-6 2-12 Leg presses 2,500 4 12 Parking-lot lunges 315 2 100 yards Stiff-leg deadlifts 315 3 12 Seated leg curls 200 3 12 Wednesday: Chest/Triceps Bench presses 500 5 12 Incline barbell presses 405 3 12 Flat dumbbell presses 200 3 12 Flat flyes 130 4 12 Seated cambered-bar extensions 215 3 12 Seated dumbbell extensions 170 4 12 Close-grip bench presses 350 4 12 Thursday: Back/Biceps/Shoulders Barbell rows 585 5 10-12 Pulley rows 400 4 10-12 Machine pulldowns 350 3 10-12 Front pulldowns 350 3 10-12 Incline alternate dumbbell curls 90 4 12 Machine curls 200 3 12 superset with Barbell curls 200 3 12 Standing cable curls 200 4 12 Seated dumbbell presses 170 4 12 Front dumbbell raises 60 3 8-25 Machine presses 250 3 8-25 Friday: Legs Leg extensions 300 4 30 Front squats 585 4 12-15 Hack squats 900 3 12 Standing leg curls 125 3 12-15 Lying leg curls 200 4 12-15 Saturday: Chest/Triceps Incline dumbbell presses: 200 4 12 Decline barbell presses 500 3 12 Incline dumbbell flyes 130 3 12 Decline dumbbell presses 170 3 12 Lying cambered-bar extensions 215 4 12 triset with Machine dips 360 4 12 triset with seated cambered-bar extensions 215 4 12 Calves (twice a week) Donkey raises: 450 4 12 Seated raises 270 4 12 Abs (four times a week) Crunches: 3 sets to failure Sunday: rest 
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#2
05-06-08, 03:34 PM
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thats crazy busy but I can understand if all you do is bodybuild, what a life
__________________
Anything written on here is for a laugh and not to be confused with reality, purely fictional and all that.
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#3
05-06-08, 04:35 PM
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Why is he doing the same muscle groups twice a week???
Is it because of the gear and how he can recover quickly???
__________________
STATS (As of 5/16/08): Age: 19 Height: 6ft Weight: 219lbs BF%: 16-17% I like food
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#4
05-06-08, 05:16 PM
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Quote:
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#5
05-09-08, 11:22 AM
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Monday looks kinda tough...
__________________
"I live my life a quarter tank at a time. For that $30 or less, I'm free..." -Grinder-
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#7
05-10-08, 10:10 AM
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LIGHT WEIGHT
LIGHT WEIGHT!!!
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#8
05-12-08, 06:36 PM
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Quote:
your body just cannot take that type of beating day in day out - specially as you get older -- need to change things up with time -- learning that myself 
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