Post on 12-May-2015
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
BackDeadlifts, 4 sets – 6-12 reps 805lbs- 365kg 75kg 12Barbell rows, 3 sets – 10 reps 585lbs – 265kg 31 kg 8T-bar rows, 3 sets – 10 reps 585lbs – 265 kg 31 kg 8One-arm dumbbell rows, 3 sets 10 reps 200lbs – 90 kg 13 kg 4
BicepsBarbell curls, 4 sets -12 reps 200lbs – 90 kg 22 kg Seated alternating dumbbell curls, 12 reps 90lbs -40 kg 13 kgPreacher curls, 12 reps 150lbs – 68 kg 15 kgFlexao alternada com halter, 12 reps 200lbs – 90 kg 9 kg
ShouldersMilitary presses, 4 sets –10 reps 315lbs – 142 kg 27 kgSeated dumbbell press, 4 sets – 12 reps 170lbs -77kg 13 kg(superset with)Front dumbbell press, 4 sets – 12 reps 60lbs – 27 kg 13 kg
AbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 repsTwist 3 sets x 12 reps
Tuesday
LegsSquats, 6 sets –12 reps 800lbs – 362 kg 83 kgLeg presses, 4 sets – 12 reps 2,500 lbs – 1,133 kg 122 kg Lunges, 2 sets – 25 reps 315lbs – 142 kg 13 kgStiff-leg deadlifts, 3 sets – 12 reps 315lbs - 142 kg 61 kgSeated hamstring curls, 3 sets – 12 reps 200lbs – 90 kg 27 kg
TrapsTraps Shrugs 4 sets x 12 reps
Wednesday
ChestBench press, 5 sets – 12 reps 500lbs – 226 kg 54 kgIncline barbell press, 3 sets – 12 reps 405lbs – 183 kg 45 kgFlat bench dumbbell press, 3 sets – 12 reps 200lbs – 90 kg 36kgFlat bench flyes, 4 sets – 12 reps 130lbs – 58 kg 18 kg
TricepsSeated cambered-bar extensions, 3 sets – 12 reps 215lbs – 97 kg 27 kgSeated dumbbell extensions, 4 sets – 12 reps 170lbs – 77 kg 15 kgClose-grip bench press, 4 sets – 12 reps 350lbs – 158 kg 24 kg
AbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 repsTwist 3 sets x 12 reps
Thursday
Back
Barbell rows, 5 sets – 10 reps 585lbs – 265kg 31 kgsbarbell rows 4 sets –12 reps 400lbs – 181 kg 31 kg
One-arm dumbbell rows, 3 sets 10 reps 200lbs – 90 kg 13 kg
BicepsIncline alternating dumbbell curls, 4 sets – 12 reps 90lbs – 40 kg 13 kgMachine curls, 3 sets – 12 reps 200lbs – 90 kg 15kg (superset with)Standing cable curls, 4 sets – 12 reps 200lbs – 90 kg 9 kg
ShouldersSeated dumbbell press, 4 sets – 12 reps 170lbs – 77 kg 13 kgFront lateral dumbbell raises, 3 sets – 8 – 25 reps 60lbs – 27 kg 9 kgMachine raises, 3 sets – 8 – 25 reps 250lbs – 113 kg 20 kg
Forearms
Forearms Reverse Curls 6 sets x 15 reps
Friday
LegsLeg extensions, 4 sets – 30 reps 300lbs – 136 kg 22 kgFront squats, 4 sets – 15 reps 585lbs – 265 kg 11 kgHack squats, 3 sets – 12 reps 900lbs – 408 kg 11 kgStanding leg curls, 3 sets – 12 125lbs – 56 kg 5 kgLying leg curls, 4 sets – 12 reps 200lbs – 90 kg 5 kg
AbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 repsTwist 3 sets x 12 reps
Saturday
ChestIncline dumbbell press, 4 sets – 12 reps 200lbs - 90 kg 36 kgDecline barbell press, 3 sets – 12 reps 500lbs – 226 kg 43 kg Incline dumbbell flyes, 3 sets – 12 reps 130lbs – 58 kg 18 kgDecline dumbbell press, 3 sets – 12 reps 170lbs – 77 kg 22 kg
TricepsSkullcrushers, 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
CalvesDonkey rasies, 4 sets – 12 reps 450lbs – 204 kg 30 kgSeated raises, 4 sets – 12 reps 270lbs – 122 kg 22 kg
Sunday
Rest
Abs ( four times a week )
Monday
BackDeadlifts
Barbell rows
T-bar rows,
One-arm dumbbell rows
BicepsBarbell curls, 4 sets -12 reps
Seated alternating dumbbell curls,
Preacher curls,
Flexao alternada com halter, 12 reps
ShouldersMilitary presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps(superset with)
Front dumbbell press, 4 sets – 12 reps
AbsAbs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 10 reps
Tuesday
LegsSquats,
Leg presses, 4 sets – 12 reps, tentar substituir pela squat
Lunges, 2 sets – 100 metros
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Traps
Traps Shrugs 4 sets x 12 reps
Wednesday
ChestBench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
TricepsSeated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
AbsAbs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
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
One-arm dumbbell rows
BicepsIncline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps(superset with)
Flexao alternada com halter, 4 sets – 12 reps
ShouldersSeated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps elevação lateral
Forearms
Forearms Reverse Curls 6 sets x 15 reps
Friday
LegsLeg extensions, 4 sets – 30 reps
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
AbsAbs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 10 reps
Saturday
ChestIncline 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
TricepsSkullcrushers, 4 sets – 12 reps (superset with)
dips, 4 sets – 12 reps
(superset with)Seated tricep extensions, 4 sets – 12 reps
CalvesDonkey rasies, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps