WARNING!!!!!
This workout is not recommended for beginner even advance body builder.

The purpose of me posting this workout is to show you what kind of exercises use by those professional body builder like Ronnie, and learn from them.You can decrease the poundage ,sets and reps to suit you own routine and body fitness level.Again,listen to your body.

Monday: Back/Biceps/Shoulders

Poundage/ Sets /Reps

Deadlifts 805 /4/ 6-12

Barbell rows 585/ 3 / 10-12

T-bar rows 585/ 3 /10-12

one-arm dumbbell rows 200/ 3 /10-12

Barbell curls 200/ 4 /12

Seated alternate dumbbell curls 90/ 3/ 12

Cambered-bar preacher curls 150/ 3 /12

Standing cable curls 200/ 4 /12

Military presses 315/ 4 /10-12

Seated dumbbell presses 170/ 4 /12

superset with front dumbbell raises 60/ 4 / 12



Tuesday: Legs


Squats 800/ 5-6 /2-12

Leg presses 2,500 /4 /12

Parking-lot lunges 315/ 2 /100 yards

Stiff-leg deadlifts 315/ 3 / 12

Seated leg curls 200/ 3 /12



Wednesday: Chest/Triceps


Bench presses 500/ 5 /12

Incline barbell presses 405/ 3 /12

Flat dumbbell presses 200/ 3 /12

Flat flyes 130/ 4 /12

Seated cambered-bar extensions 215/ 3 /12

Seated dumbbell extensions 170/ 4 /12

Close-grip bench presses 350/4 /12




Thursday: Back/Biceps/Shoulders

Barbell rows 585/ 5 /10-12

Pulley rows 400/ 4 /10-12

Machine pulldowns 350/ 3 /10-12

Front pulldowns 350/ 3 /10-12

Incline alternate dumbbell curls 90/ 4 /12

Machine curls 200/ 3 /12

superset with Barbell curls 200/ 3 /12

Standing cable curls 200 / 4 /12

Seated dumbbell presses 170/ 4 /12

Front dumbbell raises 60/ 3 /8-25

Machine presses 250/ 3 /8-25


Friday: Legs

Leg extensions 300/ 4 /30

Front squats 585/ 4 /12-15

Hack squats 900/ 3 /12

Standing leg curls 125/ 3 /12-15

Lying leg curls 200/ 4 / 12-15



Saturday: Chest/Triceps

Incline dumbbell presses: 200/ 4/ 12

Decline barbell presses 500/ 3/ 12

Incline dumbbell flyes 130/ 3 / 12

Decline dumbbell presses 170 /3 /12

Lying cambered-bar extensions 215/ 4 / 12

triset with Machine dips 360/ 4 /12

triset with
seated cambered-bar extensions 215/ 4 / 12


Calves (twice a week)

Donkey raises: 450/ 4 /12

Seated raises 270/ 4 /12


Abs (four times a week)

Crunches: 3 sets to failure


Sunday: rest