(Please visit the site to view this video) Another great bodybuilder workout that beat the snot out of me. This Ronnie Coleman Chest and Tricep workout incorporated the 12-rep range again which is great for putting on volume. After doing stronglifts ...
Another great bodybuilder workout that beat the snot out of me. This Ronnie Coleman Chest and Tricep workout incorporated the 12-rep range again which is great for putting on volume. After doing stronglifts 5x5 for a few weeks, increasing sets by 7 reps really shocked my system and I was sore for days. These bodybuilder workouts are no joke and a great way to mix it up in the gym.
I started off too heavy on bench - not sure if I was too ambitious, sore, had an off-day or what, but I ended up finishing the sets nearly 20 lbs below where I started. This may happen to you when doing this (or any other workout) so just drop the weight until you find the correct weight for the remainder of the sets. Especially if this is the first time you have performed this workout you will definitely be searching for your sweet spot.
Sets and reps are below.
Chest Bench press, 5 sets 12 reps Incline barbell press, 3 sets 12 reps Flat bench dumbbell press, 3 sets 12 reps Flat bench flyes, 4 sets 12 reps
Triceps Seated cambered-bar extensions, 3 sets 12 reps Seated dumbbell extensions, 4 sets 12 reps Close-grip bench press, 4 sets 12 reps
