Ronnie coleman training routine myplan

1. Ronnie Coleman Training Routine
Que carga devo colocar em cada grupo muscular?
O professor de Body Pump foi treinado e saberá indicar a carga melhor para você em
cada série. A primeira regra é que, quando trabalhamos os grandes grupamentos
musculares, como peito, costas e membros inferiores, a carga será maior do que no
trabalho dos pequenos grupamentos, como ombros, tríceps e bíceps. Porém, como
cada aluno tem sua história de treino e suas condições físicas específicas, ele deve
pedir ao professor que lhe dê uma atenção individualizada. Dica: o agachamento é o
exercício que normalmente permite maior peso na aula. Depois vem o afundo, seguido
do peito e costas, e, finalmente, tríceps bíceps e ombros

Monday
Back
Deadlifts, 4 sets – 6-12 reps 805lbs- 365kg 75kg 12
Barbell rows, 3 sets – 10 reps 585lbs – 265kg 31 kg 8
T-bar rows, 3 sets – 10 reps 585lbs – 265 kg 31 kg 8
One-arm dumbbell rows, 3 sets 10 reps 200lbs – 90 kg 13 kg 4
Biceps
Barbell curls, 4 sets -12 reps 200lbs – 90 kg 22 kg
Seated alternating dumbbell curls, 12 reps 90lbs -40 kg 13 kg
Preacher curls, 12 reps 150lbs – 68 kg 15 kg
Flexao alternada com halter, 12 reps 200lbs – 90 kg 9 kg
Shoulders
Military presses, 4 sets –10 reps 315lbs – 142 kg 27 kg
Seated dumbbell press, 4 sets – 12 reps 170lbs -77kg 13 kg
(superset with)
Front dumbbell press, 4 sets – 12 reps 60lbs – 27 kg 13 kg
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 12 reps

Tuesday
Legs
Squats, 6 sets –12 reps 800lbs – 362 kg 83 kg
Leg presses, 4 sets – 12 reps 2,500 lbs – 1,133 kg 122 kg
Lunges, 2 sets – 25 reps 315lbs – 142 kg 13 kg
Stiff-leg deadlifts, 3 sets – 12 reps 315lbs - 142 kg 61 kg
Seated hamstring curls, 3 sets – 12 reps 200lbs – 90 kg 27 kg

2. Traps
Traps Shrugs 4 sets x 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps 500lbs – 226 kg 54 kg
Incline barbell press, 3 sets – 12 reps 405lbs – 183 kg 45 kg
Flat bench dumbbell press, 3 sets – 12 reps 200lbs – 90 kg 36kg
Flat bench flyes, 4 sets – 12 reps 130lbs – 58 kg 18 kg
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps 215lbs – 97 kg 27 kg
Seated dumbbell extensions, 4 sets – 12 reps 170lbs – 77 kg 15 kg
Close-grip bench press, 4 sets – 12 reps 350lbs – 158 kg 24 kg
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 12 reps
Thursday
Back
Barbell rows, 5 sets – 10 reps 585lbs – 265kg 31 kgs
barbell rows 4 sets –12 reps 400lbs – 181 kg 31 kg
One-arm dumbbell rows, 3 sets 10 reps 200lbs – 90 kg 13 kg
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps 90lbs – 40 kg 13 kg
Machine curls, 3 sets – 12 reps 200lbs – 90 kg 15kg
(superset with)
Standing cable curls, 4 sets – 12 reps 200lbs – 90 kg 9 kg
Shoulders
Seated dumbbell press, 4 sets – 12 reps 170lbs – 77 kg 13 kg
Front lateral dumbbell raises, 3 sets – 8 – 25 reps 60lbs – 27 kg 9 kg
Machine raises, 3 sets – 8 – 25 reps 250lbs – 113 kg 20 kg
Forearms
Forearms Reverse Curls 6 sets x 15 reps

Friday

3. Legs
Leg extensions, 4 sets – 30 reps 300lbs – 136 kg 22 kg
Front squats, 4 sets – 15 reps 585lbs – 265 kg 11 kg
Hack squats, 3 sets – 12 reps 900lbs – 408 kg 11 kg
Standing leg curls, 3 sets – 12 125lbs – 56 kg 5 kg
Lying leg curls, 4 sets – 12 reps 200lbs – 90 kg 5 kg
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps 200lbs - 90 kg 36 kg
Decline barbell press, 3 sets – 12 reps 500lbs – 226 kg 43 kg
Incline dumbbell flyes, 3 sets – 12 reps 130lbs – 58 kg 18 kg
Decline dumbbell press, 3 sets – 12 reps 170lbs – 77 kg 22 kg
Triceps
Skullcrushers, 4 sets – 12 reps 215lbs – 98 kg 22 kg
(superset with)
dips, 4 sets – 12 reps 360lbs – 163 kg 24 kg
(superset with)
Seated tricep extensions, 4 sets – 12 reps 215lbs – 98 kg 9 kg
Calves
Donkey rasies, 4 sets – 12 reps 450lbs – 204 kg 30 kg
Seated raises, 4 sets – 12 reps 270lbs – 122 kg 22 kg

Sunday
Rest
Abs ( four times a week )


Monday


Back
Deadlifts

4. Barbell rows

T-bar rows,

One-arm dumbbell rows

5. Biceps
Barbell curls, 4 sets -12 reps

Seated alternating dumbbell curls,

Preacher curls,

6. Flexao alternada com halter, 12 reps

Shoulders
Military presses, 4 sets – 10-12 reps

Seated dumbbell press, 4 sets – 12 reps
(superset with)

Front dumbbell press, 4 sets – 12 reps

7. Abs
Abs Crunches 3 sets x 20 reps

reverse Crunch 3 sets x 20 reps

Twist 3 sets x 10 reps

8. Tuesday

Legs
Squats,

Leg presses, 4 sets – 12 reps, tentar substituir pela squat

Lunges, 2 sets – 100 metros

9. Stiff-leg deadlifts, 3 sets – 12 reps

Seated hamstring curls, 3 sets – 12 reps

Traps

Traps Shrugs 4 sets x 12 reps

10. Wednesday

Chest
Bench press, 5 sets – 12 reps

Incline barbell press, 3 sets – 12 reps

Flat bench dumbbell press, 3 sets – 12 reps

11. Flat bench flyes, 4 sets – 12 reps


Triceps
Seated cambered-bar extensions, 3 sets – 12 reps

Seated dumbbell extensions, 4 sets – 12 reps

12. Close-grip bench press, 4 sets – 12 reps

Abs
Abs Crunches 3 sets x 20 reps

reverse Crunch 3 sets x 20 reps

13. Twist 3 sets x 10 reps




Thursday

Back
Barbell rows, 5 sets – 10 – 12 reps

Low Pulley Rows, 4 sets – 10 – 12 reps substituir por barbell rows

14. One-arm dumbbell rows

Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps

Machine curls, 3 sets – 12 reps
(superset with)

15. Flexao alternada com halter, 4 sets – 12 reps

Shoulders
Seated dumbbell press, 4 sets – 12 reps

Front lateral dumbbell raises, 3 sets – 8 – 25 reps

16. Machine raises, 3 sets – 8 – 25 reps elevação lateral

Forearms
Forearms Reverse Curls 6 sets x 15 reps



Friday

Legs
Leg extensions, 4 sets – 30 reps

17. Front squats, 4 sets – 12 – 15 reps

Hack squats, 3 sets – 12 reps

Standing leg curls, 3 sets – 12 – 15 reps

Lying leg curls, 4 sets – 12 reps

18. Abs
Abs Crunches 3 sets x 20 reps

reverse Crunch 3 sets x 20 reps

Twist 3 sets x 10 reps

Saturday

19. Chest
Incline dumbbell press, 4 sets – 12 reps

Decline barbell press, 3 sets – 12 reps

Incline dumbbell flyes, 3 sets – 12 reps

Decline dumbbell press, 3 sets – 12 reps

20. Triceps
Skullcrushers, 4 sets – 12 reps (superset with)

dips, 4 sets – 12 reps

21. (superset with)
Seated tricep extensions, 4 sets – 12 reps

Calves
Donkey rasies, 4 sets – 12 reps

22. Seated raises, 4 sets – 12 reps