Ronnie coleman training routine myplan

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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 Barbell rows, 3 sets 10-12 reps 585lbs 265kg T-bar rows, 3 sets 10 12 reps 585lbs 265 kg One-arm dumbbell rows, 3 sets 10-12 reps 200lbs 90 kg Biceps Barbell curls, 4 sets -12 reps 200lbs 90 kg Seated alternating dumbbell curls, 12 reps 90lbs -40 kg Preacher curls, 12 reps 150lbs 68 kg Flexao alternada com halter, 12 reps 200lbs 90 kg Shoulders Military presses, 4 sets 10-12 reps 315lbs 142 kg Seated dumbbell press, 4 sets 12 reps 170lbs -77kg (superset with) Front dumbbell press, 4 sets 12 reps 60lbs 27 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, 5-6 sets 2-12 reps 800lbs 362 kg Leg presses, 4 sets 12 reps 2,500 lbs 1,133 kg Lunges, 2 sets 25 reps 315lbs 142 kg Stiff-leg deadlifts, 3 sets 12 reps 315lbs - 142 kg Seated hamstring curls, 3 sets 12 reps 200lbs 90 kg
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Transcript of Ronnie coleman training routine myplan

  • Ronnie Coleman Training RoutineQue carga devo colocar em cada grupo muscular? O professor de Body Pump foi treinado e saber indicar a carga melhor para voc em cada srie. A primeira regra que, quando trabalhamos os grandes grupamentos musculares, como peito, costas e membros inferiores, a carga ser maior do que no trabalho dos pequenos grupamentos, como ombros, trceps e bceps. Porm, como cada aluno tem sua histria de treino e suas condies fsicas especficas, ele deve pedir ao professor que lhe d uma ateno individualizada. Dica: o agachamento o exerccio que normalmente permite maior peso na aula. Depois vem o afundo, seguido do peito e costas, e, finalmente, trceps bceps e ombrosMondayBackDeadlifts, 4 sets 6-12 reps 805lbs- 365kgBarbell rows, 3 sets 10-12 reps 585lbs 265kgT-bar rows, 3 sets 10 12 reps 585lbs 265 kgOne-arm dumbbell rows, 3 sets 10-12 reps 200lbs 90 kgBicepsBarbell curls, 4 sets -12 reps 200lbs 90 kgSeated alternating dumbbell curls, 12 reps 90lbs -40 kgPreacher curls, 12 reps 150lbs 68 kgFlexao alternada com halter, 12 reps 200lbs 90 kgShouldersMilitary presses, 4 sets 10-12 reps 315lbs 142 kgSeated dumbbell press, 4 sets 12 reps 170lbs -77kg(superset with)Front dumbbell press, 4 sets 12 reps 60lbs 27 kgAbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 repsTwist 3 sets x 12 repsTuesdayLegsSquats, 5-6 sets 2-12 reps 800lbs 362 kgLeg presses, 4 sets 12 reps 2,500 lbs 1,133 kgLunges, 2 sets 25 reps 315lbs 142 kgStiff-leg deadlifts, 3 sets 12 reps 315lbs - 142 kgSeated hamstring curls, 3 sets 12 reps 200lbs 90 kg
  • TrapsTraps Shrugs 4 sets x 12 repsWednesdayChestBench press, 5 sets 12 reps 500lbs 226 kgIncline barbell press, 3 sets 12 reps 405lbs 183 kgFlat bench dumbbell press, 3 sets 12 reps 200lbs 90 kgFlat bench flyes, 4 sets 12 reps 130lbs 58 kgTricepsSeated cambered-bar extensions, 3 sets 12 reps 215lbs 97 kgSeated dumbbell extensions, 4 sets 12 reps 170lbs 77 kgClose-grip bench press, 4 sets 12 reps 350lbs 158 kgAbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 repsTwist 3 sets x 12 repsThursdayBackBarbell rows, 5 sets 10 12 reps 585lbs 265kgbarbell rows 4 sets 10 12 reps 400lbs 181 kgOne-arm dumbbell rows, 3 sets 10-12 reps 200lbs 90 kgBicepsIncline alternating dumbbell curls, 4 sets 12 reps 90lbs 40 kgMachine curls, 3 sets 12 reps 200lbs 90 kg(superset with)Standing cable curls, 4 sets 12 reps 200lbs 90 kgShouldersSeated dumbbell press, 4 sets 12 reps 170lbs 77 kgFront lateral dumbbell raises, 3 sets 8 25 reps 60lbs 27 kgMachine raises, 3 sets 8 25 reps 250lbs 113 kgForearmsForearms Reverse Curls 6 sets x 15 repsFriday
  • LegsLeg extensions, 4 sets 30 reps 300lbs 136 kgFront squats, 4 sets 12 15 reps 585lbs 265 kgHack squats, 3 sets 12 reps 900lbs 408 kgStanding leg curls, 3 sets 12 15 reps 125lbs 56 kgLying leg curls, 4 sets 12 reps 200lbs 90 kgAbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 repsTwist 3 sets x 12 repsSaturdayChestIncline dumbbell press, 4 sets 12 reps 200lbs - 90 kgDecline barbell press, 3 sets 12 reps 500lbs 226 kgIncline dumbbell flyes, 3 sets 12 reps 130lbs 58 kgDecline dumbbell press, 3 sets 12 reps 170lbs 77 kgTricepsSkullcrushers, 4 sets 12 reps 215lbs 98 kg(superset with)dips, 4 sets 12 reps 360lbs 163 kg(superset with)Seated tricep extensions, 4 sets 12 reps 215lbs 98 kgCalvesDonkey rasies, 4 sets 12 reps 450lbs 204 kgSeated raises, 4 sets 12 reps 270lbs 122 kgSundayRestAbs ( four times a week )Monday Back Deadlifts
  • Barbell rows T-bar rows,One-arm dumbbell rows
  • Biceps Barbell curls, 4 sets -12 repsSeated alternating dumbbell curls, Preacher curls,
  • Flexao alternada com halter, 12 reps Shoulders Military presses, 4 sets 10-12 repsSeated dumbbell press, 4 sets 12 reps (superset with)Front dumbbell press, 4 sets 12 reps
  • AbsAbs Crunches 3 sets x 20 repsreverse Crunch 3 sets x 20 reps Twist 3 sets x 10 reps
  • Tuesday Legs Squats,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 TrapsTraps Shrugs 4 sets x 12 reps
  • Wednesday Chest Bench press, 5 sets 12 reps Incline barbell press, 3 sets 12 repsFlat 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 repsreverse Crunch 3 sets x 20 reps
  • Twist 3 sets x 10 reps Thursday Back Barbell rows, 5 sets 10 12 repsLow 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 Shoulders Seated dumbbell press, 4 sets 12 repsFront lateral dumbbell raises, 3 sets 8 25 reps
  • Machine raises, 3 sets 8 25 reps elevao lateral Forearms Forearms Reverse Curls 6 sets x 15 reps Friday Legs Leg extensions, 4 sets 30 reps
  • Front squats, 4 sets 12 15 reps Hack squats, 3 sets 12 repsStanding leg curls, 3 sets 12 15 reps Lying leg curls, 4 sets 12 reps
  • AbsAbs Crunches 3 sets x 20 repsreverse 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 repsIncline dumbbell flyes, 3 sets 12 repsDecline 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 Calves Donkey rasies, 4 sets 12 reps
  • Seated raises, 4 sets 12 reps