PDA

View Full Version : For all the Ronnie Coleman's fans



EdgarMex
08-23-2002, 03:06 PM
I know I'll probably get flamed for this, but, what the hell (http://www.flexonline.com/flex/superfeat/080602/ultimate_mass.html)



:D

GeneticallyGifted
08-23-2002, 04:10 PM
I don't think that you will get flamed just few responses.

LOL

EdgarMex
08-23-2002, 04:29 PM
Yeah, that's what I noticed lol

Alex.V
08-23-2002, 04:32 PM
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
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



Awesome routine, I gotta say. lol

TreeTrunks
08-23-2002, 04:44 PM
Belial only problem is it seems to be a little light on volume.

LAM
08-23-2002, 05:02 PM
If I do Ronnies workout will I look like him when I grow up ? lol :D

David
08-23-2002, 07:04 PM
lol, dude, you're 33 years old.

Bigmofo
08-24-2002, 11:58 AM
Originally posted by LAM
If I do Ronnies workout will I look like him when I grow up ? lol :D

You also have to read flex, take creatine and prohormones too:D

EdgarMex
08-24-2002, 01:01 PM
And don't forget to "Get Flex Gear like Ronnie's"