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