תפריט תזונה של רוני קולמן וחבריו לעסק.

[Tnavon]

והנה התוכנית אימונים שלו


Day 1-Quads: Front Squats, Leg Press, Hack Squats, Walking Bar Lunges, Leg Extensions. Hams: Lying Leg Curls, Hamtractor, Stiff Legged Deads w/ barbell, Walking Bar Lunges Long Strides, One-Legged Leg Curls. 3 sets each - 8 to 10 reps per set.
Day 2- Delts: Seated Side Lateral Raises, Front Bar Raises, Side Lateral Raises w/ Cable (Behind Back), Rear Delt Machine. Traps: Barbell Shurgs (Front), Dumbbell Shrugs (Front). 3 sets each - 8 to 10 reps per set. Upper Back: Pullups (Wide Grip) - 6 sets. Close Grip Pulldowns - 4 sets. Day 3- Chest: Incline Dumbbell Presses, Flat Barbell Presses, Pullovers w/ Dumbbells, Bodyweight Dips, Decline Barbell Presses. Biceps: Standing Barbell Curls, Dumbbell Curls, Preacher Dumbbell Curls, Hammer Curls w/ Dumbbells. Triceps: One Arm Cable Pressdowns, Wide Grip Straight Bar Pressdowns, Overhead Cambered Bar Tricep Extensions, Bodyweight Dips, Close Grip Bench Presses. 3 sets each - 10 to 12 reps per set.

Day 4 -Back: Pulldowns (Wide Reverse Grip), T-Bar Rows, Bent Over Barbell (Reverse Grip) or Dumbbell Rows, One Arm Dumbbell Rows Off Rack, Seated Cable Rows (Close Grip), Deadlifts (Every Other Week - 6 reps per set), Hyperextensions w/ Weight, Low Back Seated Row Machine (really squeezing the X-Mas tree). 3 sets each - 10 to 14 reps per set (Except Bent Over Rows & T-Bar Rows; Done for four sets each).




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