The training program Ronnie Coleman

Ronnie Coleman eight — time winner of bodybuilding's "Mr. Olympia".

A different methodology is Ronnie from the other is the alternate use of two different types of training: strength(powerlifting) and bodybuilding(pumping). He alternates these types every 3-6 weeks, and so throughout his career.

What could be more stimulating than to achieve a personal best in weight lifting? When I achieve better results, I can't wait to get back to the gym.

Monday

Back

• Deadlifts, 4 sets 6-12 reps
• Deadlifts, focusing on the chest with a barbell, 3 sets 10-12 reps
• Pull the T-junction of the neck 3 set 10 — 12 reps
• Pull the dumbbell with one hand in the slope 3 sets 10-12 reps

Biceps

• Bending of hands with dumbbells , 4 sets 12 reps
• Alternate bending of the arms with dumbbells, 3 sets for 12 reps
• Bending with a barbell with a curved fingerboard, 3 sets for 12 reps
• Flexion with a rope standing, 4 sets 12 reps

Shoulders

• The military press, 4 sets 12 reps
• Bench press with dumbbells seated, 4 sets — 12 reps
• Lifting dumbbells in front of you, 4 sets — 12 reps

Tuesday

Feet

• Squats, 5-6 sets of 8-12 repetitions
• Bench legs, 4 sets 12 reps
• Lunges, 2 sets of 50 steps
• The legs in the simulator, 3 sets for 12 reps
• Extension legs, 3 sets for 12 reps

Environment

Chest

• Bench press, 5 sets 12 reps
• Bench press on incline bench, 3 sets for 12 reps
• Dumbbell bench press lying on a horizontal surface, 3 sets for 12 reps
• Mahi on a horizontal surface, 4 sets 12 reps

Triceps

• The extension arms on the upper block, 3 sets for 12 reps
• Sitting dumbbell bench press, 4 sets 12 reps
• Press with a narrow grip from the bench, 4 sets 12 reps

Thursday

Biceps

• Thrust dumbbells in the slope, 4 sets 12 reps
• The concentrated bending of the arms with dumbbell, 3 sets for 12 reps
• The bending of the arms on the lower block, 4 sets 12 reps

Shoulders

• Sitting dumbbell bench press, 4 sets 12 reps
• Double lifting dumbbells in hand, 3 sets — 8 — 25 reps
• Breeding hands in crossover, 3 sets-8 — 25 reps

Friday

Feet

• Raising the legs in the simulator, 4 sets / 30 reps
• Sumo squat with dumbbell, 4 sets 12 — 15 reps
• Gakk squats, 3 sets for 12 reps
• Flexion of one leg standing, 3 sets 12 — 15 reps
• The lying leg curl, 4 sets 12 reps

Saturday

Chest

• Dumbbell bench press on incline bench 4 sets 12 reps
• Dumbbell bench press on flat bench, 3 sets for 12 reps
• Breeding dumbbell in hand on a flat bench, 3 sets for 12 reps
• Breeding dumbbell in hand on a flat bench, 3 sets for 12 reps

Triceps

• Pullovers, 4 sets -12 reps
• Bench sitting in the simulator, 4 sets — 12 reps
• Dumbbell bench press with both hands from behind the head, 4 sets 12 reps

Calf muscles

• Lifting on socks in the slope "donkey", 4 sets — 12 reps
• Flattening of the tibia sitting in the simulator, 4 sets — 12 reps
• The slopes on horizontal bench, 3 sets — to failure

Sunday — REST

Ronnie every day should eat 4111 kcal. The number of meals is divided into 8. People need to eat every two hours. Large volumes of food must be consumed in the morning. Also Ronnie Coleman uses 5 times a day instead of the main meal, sports supplements.
Will present you with the nutrition program Ronnie:
The first meal should include: porridge (500g), fruit yogurt (670 g).
The second meal consists of a milkshake, which is prepared from 70 g of powdered milk, 2 cups frozen strawberries, 50 g of the processed cheese and 1 toast from brown bread flour. If you dislike milk, you can replace it with 670 g of vanilla yogurt.
The third receptionfood includes: fried chicken breast (70 g) broccoli, steamed (2 cups), sweet potato (2 cups)
Fourth meal: tuna salad (60 g); avocado (84 grams), pasta with artichoke (112 g), mayonnaise or lemon juice (2 tbsp.)
The fifth meal should consist of a milkshake. Recipe preparation: mix in a blender with skimmed milk powder (70 g), fresh and frozen blackberries (2 cups) and dilute with cold water to taste.
Sixth meal: egg salad. It includes: egg steep – 2 pieces, egg white from 2 eggs, cabbage (1 Cup), peeled apples (1 Cup), mayonnaise (3 tbsp), grapefruit juice without sugar (330 g).
Seventh meal: prepare the cocktail. Mix in blender ingredients: orange juice (225 g) low-fat frozen yogurt without sugar (885 g).

Ronnie Coleman training program

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