Ronnie coleman Treino 2009

Querendo voltar ao circuito profissional, Ronnie Coleman esta treinamedo Pesado. A Site FLEXONLINE garante que o poderoso Coleman devera voltar em busca do nono titulo de Mr.Olympia.
Ronnie Coleman’s 2009 Workout Routine.
Ronnie Coleman’s ROTINA DE TREINAMENTO 2009


Monday: Back / Biceps / Shoulders
[SEGUNDAS - Costas / Biceps / Ombros]
Back – Costas
Deadlifts – 805lbs – 4 sets – 6-12 Reps
[Levantamento Terra - 365 KILOS - 4 x 6-12 Reps]
Barbell rows – 585lbs – 3 sets – 10-12 Reps
[Remada Curvado - 265 KILOS - 3 x 10-12 Reps]
T-bar rows – 585lbs – 3 sets – 10 – 12 Reps
[Remada T Cavalinho - 265 KILOS - 3 x 10-12 Reps]
One-arm dumbbell rows – 200lbs – 3 sets 10-12 Reps
[Remo Unilateral - 90 kilos - 3 x 10-12 Reps]
Biceps – Biceps
Barbell curls – 200lbs – 4 sets -12 Reps
[Rosca Direta - 90 KILOS - 4 x 12 Reps ]
Seated alternate dumbbell curls – 90lbs – 3 sets – 12 Reps
[Rosca Alternada Sentado - 40 KILOS - 3 x 12 Reps]
Cambered-bar preacher curls – 150lbs – 3 sets – 12 Reps
[Rosca Scoth Barra w - 68 KILOS - 3 x 12 Reps]
Standing cable curls – 200lbs – 3 sets – 12 Reps
[Rosca com Cabos em Pé - 90 KILOS - 3 x 12 Reps]
Shoulders – Ombros
Military presses – 315lbs – 4 sets – 10-12 Reps
[Militar Press - 142 KILOS - 4 x 10-12 Reps]
Seated dumbbell presses – 170lbs – 4 sets – 12 Reps
[Press de Ombro com Halteres - 77 KILOS - 4 x 12 Reps
superset with [ SUPERSERIE COM]
Front dumbbell presses – 60lbs – 4 sets – 12 Reps
[Elevações Frontais com Halteres - 27 KILOS - 4 x 12 Reps]


Tuesday : Legs
[TERÇAS: PERNAS]
Squats – 800lbs – 5-6 sets – 2-12 Reps
[Agachamento - 362 KILOS - 5-6 x 2-12 Reps]
Leg presses – 2.300 lbs – 4 sets – 12 Reps
[LEG PRESS - 1.043 KILOS - 4 x 12 Reps]
Parking-lot lunges – 315lbs – 2 sets – 100 yards
[AVANÇOS AO AR LIVRE COM BARRA - 142 KILOS - 2 x 100 Jardas]
Stiff-leg deadlifts – 315lbs -3 sets – 12 Reps
[Meio Levant.Terra - 142 KILOS - 3 x 12 Reps]
Seated leg curls – 200 lbs – 3 sets – 12 Reps
[Rosca de Perna Maquina Sentado - 90 KILOS - 3 x 12 Reps]

Wednesday : Chest / Triceps
[QUARTAS : Peitoral / Triceps]
Chest – Peitoral
Bench presses – 500lbs – 5 sets – 12 Reps
[Supino Plano - 226 KILOS - 5 x 12 Reps]
Incline barbell presses – 405lbs – 3 sets – 12 Reps
[Supino Inclinado - 183 KILOS - 3 x 12 Reps]
Flat dumbbell presses – 200lbs – 3 sets – 12 Reps
[Supino Plano com Halteres - 90 KILOS - 3 x 12 Reps]
Flat flyes – 130lbs – 4 sets – 12 Reps
[Crucifixo Plano - 58 KILOS - 4 x 12 Reps]
Triceps – Triceps
Seated cambered-bar extensions – 215lbs – 3 sets – 12 Reps
[Triceps Frances Sentado - 97 KILOS - 3 x 12 Reps]
Seated dumbbell extensions – 170lbs – 4 sets – 12 Reps
[Triceps One Arm - 77 KILOS - 4 x 12 Reps]
Close-grip bench presses – 350lbs – 4 sets – 12 Reps
[Triceps Supino pegada fechada - 158 KILOS - 4 x 12 Reps]
Thursday: Back / Biceps / Shoulders
[QUINTAS : Costas / Biceps / Ombros ]
Back – Costas
Barbell rows – 585lbs – 5 sets – 10 – 12 Reps
[Remada Curvada - 265 KILOS - 5 x 10-12 Reps]
Pulley Rows – 400lbs – 4 sets – 10 – 12 Reps
[Polia Sentado - 181 KILOS - 4 x 10-12 Reps]
Machine pulldowns – 350lbs – 3 sets – 10 – 12 Reps
[Remada na Maquina - 158 KILOS - 3 x 10-12 Reps]
Front pulldowns – 350lbs – 3 sets – 10 – 12 Reps
[Polia Costas Frontal - 158 KILOS - 3 x 10-12 Reps]
Biceps – Biceps
Incline alternate dumbbell curls – 90lbs – 4 sets – 12 Reps
[Rosca Alternada banco inclinado - 40 KILOS - 4 x 12 Reps]
Machine curls – 200lbs – 3 sets – 12 Reps
[Rosca na Maquina - 90 KILOS - 3 x 12 Reps]
superset with [ superserie com ]
Standing cable curls – 200lbs – 4 sets – 12 Reps
[Rosca com Cabos em Pé - 90 KILOS - 4 x 12 Reps]
Shoulders – Ombros
Seated dumbbell presses – 170lbs – 4 sets – 12 Reps
[Press de Ombro Sentado - 77 KILOS - 4 x 12 Reps]
Front dumbbell raises – 60lbs – 3 sets – 8 – 25 Reps
[Elevações Frontais com Halteres - 27 KILOS - 3 x 8-25 Reps]
Machine raises – 250lbs – 3 sets – 8 – 25 Reps
[Elevações Laterais na Maquina - 113 KILOS - 3 x 8-25 Reps]
Friday: Legs
[Sextas: Pernas]
Leg extensions – 300lbs – 4 sets – 30 Reps
[Extensão Perna - 136 KILOS - 4 x 30 Reps]
Front squats – 585lbs – 4 sets – 12 – 15 Reps
[Agachamento Frontal - 265 KILOS - 4 x 12-15 Reps]
Hack squats – 900lbs – 3 sets – 12 Reps
[Agachamento Hack - 408 KILOS - 3 x 12 Reps]
Standing leg curls – 125lbs – 3 sets – 12 – 15 Reps
[Rosca de Perna em Pé - 56 KILOS - 3 x 12-15 Reps]
Lying leg curls – 200lbs – 4 sets – 12 – 15 Reps
[Rosca de Perna Deitado - 90 KILOS - 4 x 12-15 Reps
Saturday : Chest / Triceps
[Sabados : Peitoral / Triceps]
Chest – Peitoral
Incline dumbbell presses – 200lbs – 4 sets – 12 Reps
[Supino Inclinado com Halteres - 90 KILOS - 4 x 12 Reps]
Decline barbell presses – 500lbs – 3 sets – 12 Reps
[Supino Declinado com Barra - 226 KILOS - 3 x 12 Reps]
Incline dumbbell flyes – 130lbs – 3 sets – 12 Reps
[Crucifixo Inclinado - 58 KILOS - 3 x 12 Reps]
Decline dumbbell presses – 170lbs – 3 sets – 12 Reps
[Supino Declinado com Halteres - 77 KILOS - 3 x 12 Reps]
Triceps – Triceps
Lying cambered-bar extensions – 215lbs – 4 sets – 12 Reps
[Triceps Frances Deitado Barra w - 97 KILOS - 4 x 12 Reps]
triset with [ tri-serie com ]
Machine dips – 360lbs – 4 sets – 12 Reps
[Dips Mergulhos na Maquina - 163 KILOS - 4 x 12 Reps]
triset with [ tri-serie com ]
Seated cambered-bar extensions – 215lbs – 4 sets – 12 Reps
[Triceps Frances Sentado Barra w - 97 KILOS - 4 x 12 Reps]
OBS:
Calves ( twice a week )
Gemeos ( duas vezes por semana)
Donkey raises – 450lbs – 4 sets – 12 Reps
[Gemeos Burrinho - 204 KILOS - 4 x 12 Reps]
Seated raises – 270lbs – 4 sets – 12 Reps
[Gemeos Sentado - 122 KILOS - 4 x 12 Reps]
Abs ( four times a week )
Abdomem ( quatro vezes por semana )
Crunches – 3 sets – failure
Abdominal Concha – 3 x Maximo, até a fadiga
Sunday : Rest

Como podem ver não é nada facil a rotina de um campeão,treino muito pesado e grande dedicação na dieta.