DefMetalLifter
MuscleChemistry Registered Member
[h=1]Ronnie Coleman's Best Exercise for Each Bodypart[/h][h=2]Plus the 8-Time Mr. Olympia's Back Routine[/h]
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>RONNIE’S GREATEST HITS</dt><dt>Here’s Ronnie Coleman’s favorite exercise for each major body part.</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>
• Quads: Barbell Squats</dt><dt> “Sorts the men out from the boys. Nothing better than low squats for building thigh mass, and generally accumulating overall size. It’s probably the number one must-do exercise. I’ve done 2 reps with 800 pounds.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt> • Hamstrings: Walking Lunges</dt><dt> “Out in the Metroflex car park, I’d do 50 lunges with 250 pounds in one direction and then turn around and do another 50. I’ve done it in 106 degrees and when it’s snowing.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Chest: Flat Bench Press</dt><dt>“Nothing works the whole pec area like this exercise if you train heavy. I’ve done 500 pounds for 8 reps.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Delts: Seated Barbell Press</dt><dt>“This is the daddy of all delt exercises. Doing it seated means the movement is stricter and has more effect. I’ve done 375 pounds for 10 reps— I was pretty strong in my day.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Traps: Barbell Shrugs Behind the Back</dt><dt>“You’re not a bodybuilder until you have massive traps. This movement will build them.”</dt></dl>
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• Upper Back: Weighted Pull-Ups With a Wide, Reverse Grip</dt><dt>“This is the key to building upper back width. It’s old school and gone out of style because it’s difficult to do, and today gyms have all these fancy machines that you can sit on and do pulldowns all day long.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Lower Back: Barbell Rows</dt><dt>“To build thickness and mass to the lower back you have to do this exercise. I always went heavy— I’ve done 8 reps with 600 pounds.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Biceps: 21’s</dt><dt>“This is where you do seven partial barbell curls from the arm’s extended position to the point where the elbows are at a 90-degree angle. Then without stopping, you do seven partial curls from the elbows at the 90-degree angle to just below the chin. Then, again without stopping, you do seven full curls. You work every single part of the biceps and get the greatest pump.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Triceps: Lying Triceps Extension</dt><dt>“Doing this exercise strictly adds meat to the whole triceps area.”</dt></dl>
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HOW RONNIE BUILT THE GREATEST BACK IN BODYBUILDING</dt><dt>Ronnie Coleman attained the best back development the sport has ever seen. This is the routine that he used. He trains back twice a week using different exercises (apart from barbell rows) for each workout</dt></dl>
Back Workout One: Monday
Barbell Rows 3 10-12
T-bar Rows 3 10-12
One-arm Dumbbell Rows 3 10-12
Back Workout Two: Thursday
Barbell Rows 5 10-12
Pulley Rows 4 10-12
Wide-grip Pull-ups 3 10-12
Front Pulldowns 3 10-12
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>RONNIE’S GREATEST HITS</dt><dt>Here’s Ronnie Coleman’s favorite exercise for each major body part.</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt> • Hamstrings: Walking Lunges</dt><dt> “Out in the Metroflex car park, I’d do 50 lunges with 250 pounds in one direction and then turn around and do another 50. I’ve done it in 106 degrees and when it’s snowing.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Chest: Flat Bench Press</dt><dt>“Nothing works the whole pec area like this exercise if you train heavy. I’ve done 500 pounds for 8 reps.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Delts: Seated Barbell Press</dt><dt>“This is the daddy of all delt exercises. Doing it seated means the movement is stricter and has more effect. I’ve done 375 pounds for 10 reps— I was pretty strong in my day.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Traps: Barbell Shrugs Behind the Back</dt><dt>“You’re not a bodybuilder until you have massive traps. This movement will build them.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Lower Back: Barbell Rows</dt><dt>“To build thickness and mass to the lower back you have to do this exercise. I always went heavy— I’ve done 8 reps with 600 pounds.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Biceps: 21’s</dt><dt>“This is where you do seven partial barbell curls from the arm’s extended position to the point where the elbows are at a 90-degree angle. Then without stopping, you do seven partial curls from the elbows at the 90-degree angle to just below the chin. Then, again without stopping, you do seven full curls. You work every single part of the biceps and get the greatest pump.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>• Triceps: Lying Triceps Extension</dt><dt>“Doing this exercise strictly adds meat to the whole triceps area.”</dt></dl>
<dl style="color: rgb(0, 0, 0); font-family: Argumentum; font-size: 14px;"><dt>
Back Workout One: Monday
Barbell Rows 3 10-12
T-bar Rows 3 10-12
One-arm Dumbbell Rows 3 10-12
Back Workout Two: Thursday
Barbell Rows 5 10-12
Pulley Rows 4 10-12
Wide-grip Pull-ups 3 10-12
Front Pulldowns 3 10-12
