I workout 5 days a week with 2 days of rest. Alternate week A and B to make your muscles keep guessing. This workout is mainly for bulking while not completely losing tone. **Each set for an exercise you go up in weight**

I eat about 5-6 meals a day. I try and take in about 3,500-4,500 calories a day. No fast food at all...I mainly eat eggs, bread, chicken, pasta, some cereals, yogurt, protein shake (twice a day), red meat, potatoes, PB&J, and tuna. I only drink water, chocolate milk and milk.


*****WEEK (A)*****
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*Day 1 and 6 (Chest/Biceps), Monday & Saturday:

Incline Press 4 sets:.....(15, 12, 10, 8 reps)
Incline DB Press 3 sets:..(12,10, 8 reps)
Flat DB Press 3 sets:.....(12, 10, 8 reps)
Decline DB Press 3 sets:..(12, 10, 8 reps)
Cable Crossover 3 Sets:...(15, 12, 10 reps)

Barbell Curl 4 sets:....(12, 10, 8, 8 reps)
Preachers 3 sets:.......(12, 10, 8 reps)
One Arms Curls 3 sets:..(12, 10, 8 reps)
Zottman Curls 3 sets:...(12, 10, 8 reps)
Plate Hold 3 sets:......(1m 15s, 1m, 45s)*keep same weight*

ABS
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*Day 2 (Traps/Shoulders), Tuesday:

Shrugs 4 sets:.......(12, 10, 8, 6 reps)

Upright Row 3 sets:......(12, 10, 8 reps)
Shoulder Press 3 sets:...(12, 10, 8 reps)
Smith Press 3 sets.......(12, 10, 8 reps)
Plate Raise 3 sets:......(12, 10, 8 reps)
Side Delt Raise 3 sets:..(12, 10, 8 reps)

CARDIO
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*Day 3 REST, Wednesday:

First Day of Rest! Enjoy and Recover.
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*Day 4 (Legs), Thursday:

Leg Extension 2 sets:......(20, 20 reps)
Squats 4 sets:.............(15, 10, 5, Failure)
Leg Press 3 sets:..........(12, 10, 8 reps)
Leg Extension 3 sets:......(15, 12, 12 reps)
Leg Curl 2 sets:...........(20, 20 reps)
Seated Calf Raises 4 sets:.(30, 25, 15, 10 reps)*Keep weight
Calf Press 4 sets:.........(15, 12, 10, 8 reps)

ABS
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*Day 5 (Back/Triceps) Friday:

Wide Pull ups 3 sets:..........(Failure, Failure, Failure)
Bent Over Barbell Row 5 sets:..(15, 12, 18, 8, 8 reps)
Wide Lat Pull down 4 sets:.....(15, 12, 10, 10 reps)
Seated Row 4 sets:.............(15, 12, 10, 8 reps)

Push Downs 3 sets:...............(15, 12, 10 reps)
Close Grip Bench 4 sets:.........(12, 10, 8, 8 reps)
Weighted Dips 4 sets:............(12, 10, 8, 8 reps)
Reverse Grip Push Downs 3 sets:..(20, 18, 15)

Cardio
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*Day 7 Rest, Sunday:

Day of Rest! Enjoy and Recover.
*(Remember Day 6 is the same as Day 1)*

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*****WEEK (B)*****

This workout routine is from Ronnie Coleman training for the 1995 Mr Olympia.

Monday: (Chest, Triceps, Calves, Abs)
Tuesday: (Quads, Hamstrings, Cardio)
Wednesday: (Back, Biceps, Calves, Abs)
Thursday: (Chest, Shoulders, Triceps, Cardio)
Friday: (Quads, Hamstrings, Abs)
Saturday: (Back, Biceps, Shoulders, Calves, Cardio)
Sunday: REST

Ronnie Coleman Quotes for Biceps to get peak and bulk:

"I start my routine with one arm cable curls. At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position. As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times."

"I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises. "

"My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle, I find this movement to be superior."

"I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks while bulking up the entire biceps muscle. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a competitive bodybuilder."

"I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a double biceps pose and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the biceps are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump. "

"Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don't let other muscle groups assist in moving the workload. The most common biceps training mistake is over training."

From Flex Magazine, October 1995
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