Make those lifts light weight.
Eight time Olympia champion Ronnie Coleman is perhaps the king of the mass monsters. His heavily muscled form is talked about to this day as perhaps the best in bodybuilding history. The Olympia great has yet again recently recovered from extensive surgery. Just about a year ago he also went through a double hip surgery. Needless to say he may never be able to train again.
But then again – we’ve seen him bounce back before. Ronnie has documented his previous return to the gym on Instagram. It’s no secret that Ronnie Coleman is an overachiever, he has 8 Sandows to prove that. Still, it’s pretty impressive that he was able to comeback so strong. We all hope that he can do it again in the coming months and get back to the passion he loves. But for now – in honor of the former Olympia champ we’ve compiled his vaunted back workout. Take a look.
|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 Pull Down||3 sets of 15-20 reps|
If the workout itself isn’t enough, take some words of wisdom from Mister Coleman himself.
“Nothing adds size and thickness like barbell back rows. Don’t fix your back in a concave arch. That will only hurt your spine, reduce the range of motion for for lats and limit your power. To hit the lats as low as possible, I try to keep my upper body bent at a 90-degree angle for the initial sets and bring the bar up to the middle of my stomach. Reps are explosive but controlled, never with a slack point at the bottom.”