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