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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
Traps Traps Shrugs 4 sets x 12 reps
Wednesday
Chest Bench press, 5 sets – 12 reps 500lbs – 226 kg
Incline barbell press, 3 sets – 12 reps 405lbs – 183 kg
Flat bench dumbbell press, 3 sets – 12 reps 200lbs – 90 kg
Flat bench flyes, 4 sets – 12 reps 130lbs – 58 kg
Triceps Seated cambered-bar extensions, 3 sets – 12 reps 215lbs – 97 kg
Seated dumbbell extensions, 4 sets – 12 reps 170lbs – 77 kg
Close-grip bench press, 4 sets – 12 reps 350lbs – 158 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 – 12 reps 585lbs – 265kg
barbell rows 4 sets – 10 – 12 reps 400lbs – 181 kg
One-arm dumbbell rows, 3 sets 10-12 reps 200lbs – 90 kg
Biceps Incline alternating dumbbell curls, 4 sets – 12 reps 90lbs – 40 kg
Machine curls, 3 sets – 12 reps 200lbs – 90 kg
(superset with)
Standing cable curls, 4 sets – 12 reps 200lbs – 90 kg
Shoulders Seated dumbbell press, 4 sets – 12 reps 170lbs – 77 kg
Front lateral dumbbell raises, 3 sets – 8 – 25 reps 60lbs – 27 kg
Machine raises, 3 sets – 8 – 25 reps 250lbs – 113 kg
Forearms
Forearms Reverse Curls 6 sets x 15 reps
Friday
Legs Leg extensions, 4 sets – 30 reps 300lbs – 136 kg
Front squats, 4 sets – 12 – 15 reps 585lbs – 265 kg
Hack squats, 3 sets – 12 reps 900lbs – 408 kg
Standing leg curls, 3 sets – 12 – 15 reps 125lbs – 56 kg
Lying leg curls, 4 sets – 12 reps 200lbs – 90 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
Decline barbell press, 3 sets – 12 reps 500lbs – 226 kg
Incline dumbbell flyes, 3 sets – 12 reps 130lbs – 58 kg
Decline dumbbell press, 3 sets – 12 reps 170lbs – 77 kg
Triceps Skullcrushers, 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 kg
Calves Donkey rasies, 4 sets – 12 reps 450lbs – 204 kg
Seated raises, 4 sets – 12 reps 270lbs – 122 kg
Sunday
Rest
Abs ( four times a week )
Monday
Back Deadlifts
Barbell rows
T-bar rows,
One-arm dumbbell rows
Biceps Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls,
Preacher curls,
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
Abs Abs Crunches 3 sets x 20 reps
reverse 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
Traps
Traps Shrugs 4 sets x 12 reps
Wednesday
Chest Bench 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
Triceps Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Abs Abs 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
Biceps Incline 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 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
Legs Leg 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
Abs Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 10 reps
Saturday
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
Triceps Skullcrushers, 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