Ronnie Coleman O

[wannabmassive]

any 1 doing the ronnie coleman exersize routine from http://www.flexonline.com/flex/super...l_workout.html
web site i am and i think its excellent ive been doin it for 3 weeks now and ive seen a massive improvment what u guys think of this excersize? let me know

EXERCISE SETS REPS
DAY 1
BACK
Deadlifts 4 6-12
Barbell rows 4 10-12
T-bar rows 4 10-12
One-arm dumbbell rows 4 10-12
BICEPS
Barbell curls 4 12
Seated alternate dumbbell curls 4 12
Cambered-bar preacher curls 4 12
Standing cable curls 4 12
SHOULDERS
Military presses 4 10-12
Seated dumbbell presses superset with 4 12
Front dumbbell raises 4 12
DAY 2
LEGS
Squats 5-6 12
Leg presses 4 12
Parking-lot lunges 2 100 yards
Stiff-leg deadlifts 4 12
Seated leg curls 4 12
Donkey raises 4 12
Seated raises 4 12
DAY 3
CHEST
Flat bench presses 5 12
Incline barbell presses 3 12
Flat dumbbell presses 4 12
Flat flyes 4 12
TRICEPS
Seated cambered-bar French curls 3 12-15
Seated dumbbell extensions 4 12-15
Close-grip bench presses 4 12-15

EXERCISE SETS REPS
DAY 4
BACK
Barbell rows 5 10-12
Pulley rows 4 10-12
Machine pulldowns 3 10-12
Front pulldowns 3 10-12
BICEPS
Incline alternate dumbbell curls 4 12
Machine curls superset with
Barbell curls 4 12
Standing cable curls 4 12
SHOULDERS
Seated dumbbell presses 4 12
Front dumbbell raises (drop sets) 3 8-25
Machine presses (drop sets) 3 8-25
DAY 5
LEGS
Leg extensions 4 30
Front squats 4 12-15
Hack squats 4 12
Standing leg curls 4 12-15
Lying leg curls 4 12-15
Donkey raises 4 12
Seated raises 4 12
DAY 6
CHEST
Incline dumbbell presses 4 12
Decline barbell presses 4 12
Incline flyes 4 12
Decline dumbbell presses 4 12
TRICEPS
Lying cambered-bar extensions 4 12-15
Machine dips 4 12-15
Seated cambered-bar French curls 4 12-15

[SwoleDiesel662]

Are you using AS?

[wannabmassive]

yes iim on sus 250 500mg per week

[dangit]

That's one hell of a workout routine. I think I'd want to be on a real good stack to be able to do all that and be able to walk the next day. I've seen his video and I'm not sure what he's on, but It's pretty crazy

[wannabmassive]

yeah i know wht u mean but even after a heavy day of liftin i dont be sore after wards i mean i recover really quickly i think or do u have any thing to add

[majorpecs]

Dude...noone has the genetics of ronnie...there is no way you can keep up a workout regimine like he does unless you are truly a freak!! He hits the gym 6 days a week, and works out every muscle twice every ten days....insane!!

[solidj55]

Over training at its best.(unless your a genetic freak as well as taking some healthy amounts of gear)

[wannabmassive]

well i know where u r coming from but i dont know what it is am i overtraing? help me or am i a genetic freak help

[wannabmassive]

with sus iv put on 35 pounds of lean weight and also my motivation is extream, and sticking with the exersize, i admit there are some days i cant be botherd but the sus works well for me. for my next cycle im gona go on deca and sus for ultimate mass and also get some hard core energy pump.

[serv40]

I did 3 days on and 1 off, repeat a few months back, gains 14 pounds in 5 weeks. Wasntt taking nothing but my protien.

[wannabmassive]

thats good man my diets like this 2 whole eggs boiled then my mammoth 2500 protein shake which has roughly 2500 cal's in it then later on a few lessons at college i have 2 chicken tits in a burger type thing and also 2 box's of boild patato later on i have what ever's made at home which is usally rice with meat all through the day i drink water i also eat loads of flap jack bars what i mean is wheat bars through the day i know its far from perfect but thats all i can afford

[2-RiPPeD-4-U]

I think its possible for somebody not on AS to do that program, you probably wouldn't gain the same way, that's for sure. But you have to work your body up to that program, there's just way too many sets/reps, it would shock you too hard I think if you jumped right into it. I'm sure you could ease your body into that program over a years time, especially with proper food and supplementation.

[SwoleDiesel662]

I would suggest not reading flex.

[wannabmassive]

iv been trainin 4 some time, now so i am able to do that exersise post me your work regime

[trida]

I dont know about you, but this workout routine is very similiar to mine, just lower reps (4 - 6 and 6 - 8 range). Also on a few exercises sets are lower, but never below 3.

** Edit: I just realized he does this in 3 days not over a week haha, disregard everything I said. **