Ronnie Coleman’s 12-Week Chest Routine

12-05-2016
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Never try this routine! Alright: if you are not only determined but you are also a genetic freak like Ronnie Coleman (because this is supposed to be his routine), you may try it :)


The concept of the 12-week pec-shock routine

This routine is divided up to 4-week blocks. Workouts are generally based on supersets. 12 supersets are very exhausting within one workout. This means 24 sets, which is a high volume in itself, let alone in supersets. This routine is only recommended if you are more experienced. In these 12 weeks it is recommended to do less pushes in shoulder workouts and do less (if any) for the front delts.

Week 1 to 4

Bench presses 4 sets, 12
in supersets with
Cable crossovers 4 sets, 7

One-arm incline presses 4 sets, 12-8
in supersets with
Push-ups 4 sets, until failure

Incline flyes 4 sets, 12-10
in supersets with
Dips 4 sets, until failure

Week 5 to 8

Bench presses 4 sets, 12-7
in supersets with
Push-ups 4 sets, until failure

One-arm incline presses 4 sets, 12-8
in supersets with
Cable crossovers 4 sets, 15

Incline flyes 4 sets, 12-10
in supersets with
Dips 4 sets, until failure

Week 9 to 12

Bench presses 4 sets, 12-7
in supersets with
Dips 4 sets, until failure

One-arm incline presses 4 sets, 12-8
in supersets with
Cable crossovers 4 sets, 15

Incline flyes 4 sets, 12-10
in supersets with
Push-ups 4 sets, until failure

If you are not experienced enough for such an intense program yet, make yourself familiar with it gradually: on the first week, do only 1 superset for each exercise; from the second week, you can do 2. Then, 3 on week 3, and the full routine on week 4.


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