| pgoncalves16 | Date: Tuesday, 2011-06-21, 5:12 PM | Message # 1 |
 Private
Group: Moderators
Messages: 2
Status: Offline
| Ronnie Coleman | Training
MONDAY / LEGS: QUADS, HAMS & CALVES
Regular Squats
3 x 10-15
Hack Squats
3 x 15-20
Leg Extensions
3 x 15-20
Hamstring Curls
3 x 15-20
Lying Leg Curls
3 x 15-20
Seated Leg Curls
3 x 15-20
Single Leg Curls
3 x 15-20
Seated Calf Raises
3 x 15-20
TUESDAY / BACK & TRICEPS
Bent-Over Barbell Rows
3 x 10-15
T-Bar Rows
3 x 15-20
One Arm Dumbbell Rows
3 x 15-20
Lat-Pulldown
3 x 15-20
T-Bar Rows
3 x 15-20
Plate-Loaded Triceps Dip Machine
3 x 15-20
Overhead Dumbbell Extension
3 x 15-20
Seated EZ-Curl Bar Skull Crushers
3 x 15-20
WEDNESDAY / SHOULDERS
Smith Machine Shoulder Presses
3 x 10-15
Lateral Raises
3 x 15-20
Dumbbell Front Raises
3 x 15-20
Rear Delt Machine
3 x 15-20
THURSDAY / CHEST & BICEPS
Flat Barbell Bench Presses
3 x 10-20
Incline Barbell Bench Presses
3 x 15-20
Decline Barbell Bench Presses
3 x 15-20
Barbell Curls
3 x 15-20
One-Arm Preacher Curls
3 x 15-20
Dumbbell Hammer Curls
3 x 15-20
FRIDAY / LEGS: QUADS, HAMS & CALVES
Regular Squats
3 x 10-15
Hack Squats
3 x 15-20
Leg Extensions
3 x 15-20
Hamstring Curls
3 x 15-20
Lying Leg Curls
3 x 15-20
Seated Leg Curls
3 x 15-20
Single Leg Curls
3 x 15-20
Seated Calf Raises
3 x 15-20
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