Ronnie trains hard and lifts heavy, Trainingsprogramm.

raining
Ronnie trains hard and lifts heavy, with low reps, but high repetitions. You now understand how important is nutrition to grow big, but lets not forget about the importance of the workout. Day 1: Quads/Hams/Calves

Exercises:
Barbell Squat
3 sets of 10-15 reps

Hack Squat
3 sets of 15-20 reps

Leg Extensions
3 sets of 15-20 reps

Standing Leg Curl
3 sets of 15-20 reps

Lying Leg Curls
3 sets of 15-20 reps

Seated Leg Curl
3 sets of 15-20 reps

Seated Single Leg Curl
3 sets of 15-20 reps, each legs

Seated Calf Raise
3 sets of 15-20 reps

Day 2: Back/Triceps

Exercises:
Bent Over Barbell Row
3 sets of 10-15 reps

Lying T-Bar Row
3 sets of 15-20 reps

One-Arm Dumbbell Row
3 sets of 15-20 reps

Wide-Grip Lat Pulldown
3 sets of 15-20 reps

Dip Machine
3 sets of 15-20 reps

Standing Dumbbell Triceps Extension
3 sets of 15-20 reps

Lying Triceps Press
3 sets of 15-20 reps

Day 3: Shoulders

Exercises:
Smith Machine Overhead Shoulder Press
3 sets of 10-15 reps

Side Lateral Raise
3 sets of 15-20 reps

Front Dumbbell Raise
3 sets of 15-20 reps

Seated Bent-Over Rear Delt Raise
3 sets

Day 4: Chest/Biceps

Exercises: Barbell Bench Press – Medium Grip
3 sets of 10-20 reps

Barbell Incline Bench Press – Medium Grip
3 sets of 15-20 reps

Decline Barbell Bench Press
3 sets of 15-20 reps

Barbell Curl
3 sets of 15-20 reps

One Arm Dumbbell Preacher Curl
3 sets of 15-20 reps

Hammer Curls
3 sets of 15

Day 5: Quads/Hams/Calves

Exercises:
Barbell Squat
3 sets of 10-15 reps

Hack Squat
3 sets of 15-20 reps

Leg Extensions
3 sets of 15-20 reps

Standing Leg Curl
3 sets of 15-20 reps

Lying Leg Curls
3 sets of 15-20 reps

Seated Leg Curl
3 sets of 15-20 reps

Seated Single Leg Curl
3 sets of 15-20 reps, each legs

Seated Calf Raise
3 sets of 15-20 reps

Day 6: Rest
Day 7: Rest