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Originally posted by Chris52686 Well i found this on flexmagazine.com it is ronnie colemans ultimate mass program, but do you think it will work for the average person(the way the exercises are set up you dont really have time to recover, and i thought that you should do low reps for mass not 12) 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 First off, the guy's on steroids.There's no way in hell any natural human being would be able to perform of these workouts. Second, I am sure ronnie himself does not perform these workouts.Some stupid writer for Flex probably made up a workout that would sound good to the common reader.way overtraining 6 days in a row I mean come on |
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Originally posted by Prince Lesson One: Never get your routines from any Weider magazine. Lesson Two: Never try and follow a routine that a juiced up pro follows. |
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Originally posted by Prince Lesson One: Never get your routines from any Weider magazine. Lesson Two: Never try and follow a routine that a juiced up pro follows. |
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Originally posted by gr81 everything man, they are misleading you and are only concerned about getting your dough bro. They say that Ronnie coleman does this and that and you should too, give me a break. first of all it is a ghost writer penning that shit down and even if it way RC, the average lifter can't handle a MR O routine to begin with. they give the impression that you can do this certain thing and buy their supp and you can achieve thing that are not realistically possible, would you want to trust people like that. There are so many other sources that are3 much more trustworthy and reliable to gain useful info from, trust me. Forget those mainstream magazines, I wouldn't even wipe my ass with that shit |
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Originally posted by Sirliftsalot I see your point, and youre right. However my first training book was a Weider,and I used it to learn proper lift tech., proper set rep,fast twitch slow twitch,negatives, pyramids ect...I probably wouldnt be lifting today if it werent for his book(I think it was called" Joe weiders training encyclopedia" or some shit like that)As far as the main stream mag's, The pictures are pretty.Hee Hee
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Originally posted by Chris52686 Is this routine too much for the average person |
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Originally posted by Sirliftsalot I see your point, and youre right. However my first training book was a Weider,and I used it to learn proper lift tech., proper set rep,fast twitch slow twitch,negatives, pyramids ect...I probably wouldnt be lifting today if it werent for his book(I think it was called" Joe weiders training encyclopedia" or some shit like that)As far as the main stream mag's, The pictures are pretty.Hee Hee
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