One of the most successful bodybuilding champions of all time, 8 time Mr. O Ronnie Coleman shares an old bi routine. At the time of this weight training program Ronnie Coleman has 22-inch arms during competition. Because of the size of his arms Ronnie keeps his reps high (15 per set) to boost density and hardness.
Coleman's All Purpose Biceps Routine
One arm cable curls - 4 sets of 15
Bar cable curls - 4 sets of 15
Cable crossover curls - 4 sets of 15
One arm cable curls
- 2 sets of 15
- 2 sets of 10
Bar cable curls
- 2 sets of 15
- 2 sets of 10
Cable crossover curls
- 2 sets of 15
- 2 sets of 10
Ronnie's Biceps Laws
Bi Law One
I start my routine with one arm cable curls.
Bi Law Two
My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle...
Bi Law Three
I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks...
To see Ronnie in action and get the rest of his biceps laws visit...
http://fitnessdoctrine.com/bodybuilding-routines/ronnie-coleman-workout-biceps-training/
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