|
|
|
|
Welcome to the SuperiorMuscle.com - Bodybuilding Forums. You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today! If you have any problems with the registration process or your account login, please contact us. |
|
|||||||
 |
|
|
Thread Tools |
|
#1
05-06-08, 07:50 AM
|
||||
|
||||
|
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 
|
| Sponsored Links |
|
#2
05-06-08, 03:34 PM
|
||||
|
||||
|
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.
|
|
#3
05-06-08, 04:35 PM
|
||||
|
||||
|
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 7/2/08): Age: 19 Height: 6ft Weight: 223lbs BF%: 15-16% I like food
|
|
#4
05-06-08, 05:16 PM
|
||||
|
||||
|
Quote:
|
|
#5
05-09-08, 11:22 AM
|
||||
|
||||
|
Monday looks kinda tough...
__________________
"I live my life a quarter tank at a time. For that $30 or less, I'm free..." -Grinder-
|
|
#7
05-10-08, 10:10 AM
|
||||
|
||||
|
LIGHT WEIGHT
LIGHT WEIGHT!!!
__________________
CrossFit Alpha: A Memphis Fitness Community Personal Training - Memphis Memphis CrossFit & Krav Maga
|
|
#8
05-12-08, 06:36 PM
|
|||
|
|||
|
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 
|
|
| Thread Tools | |
|
|
