Generation Iron captured a Ramon Dino exclusive back workout in Brazil.
Recently, Generation Iron collaborated with Ramon Dino for an exclusive look at his rigorous back workout session at Muscle World Gym in Campinas, São Paulo, Brazil. Ramon Rocha Queiroz is in preparation season, with his sights set on clinching the Olympia Classic Physique title in October 2024.
| Full Name: Ramon Rocha Queiroz | ||
| Weight | Height | Date of Birth |
| 231 lbs | 5’11” | 02/09/1995 |
| Division | Era | Nationality |
| Classic Physique | 2020 | Brazilian |
In a YouTube video released on July 18, 2024, Ramon Rocha Queiroz unveils his back workout alongside his training partner and coach, Filipe Pereira. The session captivated everyone at the gym, with Generation Iron on-site to capture the moment. Beyond showcasing Ramon Dino’s back workout, we also delve into Dino’s comprehensive bodybuilding regimen, including his workout routine and diet plan.
About Ramon Dino
Ramon Rocha Queiroz, also known as Ramon Dino, is a relatively new face in bodybuilding. He got his first IFBB Pro card at the 2018 Olympia Amateur in Brazil. However, he has since gone to the Olympia stage, dominating and coming second behind the ever-consistent Chris Bumstead.
Ramon Dino’s Workout Plan
Ramon Dino follows a high-volume and intense workout routine. He performs 8-12 reps and 3-5 sets for each exercise. Below is a breakdown of Ramon Dino’s workout split.
Day 1 — Chest
| Exercises | Sets | Reps |
| Dumbbell Incline Bench Press | 4 | 10-12 |
| Incline Seated Chest Press | 4 | 10-12 |
| Decline Seated Chest Press | 3 | 10-12 |
| Pec Dec Fly | 3 | 10-12 |
Day 2 — Back
| Exercises | Sets | Reps |
| Rope Pullover | 3 | 10-12 |
| Wide Grip Lat Pulldown | 4 | 8-10 |
| V-Bar Lat Pulldown | 4 | 8-10 |
| Bent-over Barbell Row | 4 | 10-12 |
| Hyperextension | 4 | 10-12 |
Day 3 — Legs
| Exercises | Sets | Reps |
| Leg Extension | 3 | 10-12 |
| Barbell Squat | 3 | 10-12 |
| Leg Press | 4 | 10-12 |
| Hack Squat | 3 | 10-12 |
| Lying Leg Curl | 4 | 10-12 |
| Walking Lunge | 3 | 10 |
Day 4 — Shoulders
| Exercises | Sets | Reps |
| Incline Machine Shoulder Press | 5 | 8-10 |
| Dumbbell Lateral Raise | 5 | 12 |
| Seated Machine Lateral Raise | 4 | 12 |
| Barbell Front Raise | 3 | 12 |
| Rear Delt Fly Machine | 3 | 12 |
| Lying Rear Delt Fly | 3 | 12 |
Day 5 — Arms
| Exercises | Sets | Reps |
| Spider Dumbbell Curl | 3 | 10-12 |
| Incline Dumbbell Curl | 4 | 10-12 |
| Machine Preacher Curl | 3 | 12 |
| Triceps Rope Extension | 4 | 10-12 |
| Triceps Pushdown Machine | 4 | 12 |
| Rope Overhead Triceps Extension | 4 | 10-12 |
Ramon Dino’s Back Workout
Before his workouts, Ramon Rocha Queiroz takes a pre-workout, which research shows can improve your quality of training (1). Queiroz takes two scoops before heading to the functional trainer with a resistance band to do full-body stretches, mainly targeting his lower back.
After his stretches, he uses a cable machine to do warm-ups to improve your exercise performance (2). Here is a list of his exercises.
- Warm Up — External Rotation
- Warm Up — Machine Pullover
- Lat Pulldown
- Single-Arm Dumbbell Row
Warm-Ups — External Rotation & Machine Pullover
Ramon Dino starts his exercises by performing light warm-ups to get extra blood flow into his muscles. He uses a cable machine to do an external rotation unilaterally, working each side of his body equally. Dino does one set of this exercise with multiple reps. Cable external rotations exercise work the rotator cuff, which helps with shoulder stability. This exercise can also improve mobility in the upper body.
Next, Ramon Rocha does a lever machine pullover as the second warm-up exercise. He uses a close grip and executes a full range of motion, which places his muscles under tension for longer.
Machine pullover primarily targets your lats, pecs, and traps. However, this exercise also recruits secondary muscles like the deltoids, triceps, abs, and obliques to help with stability. Ramon Dino does one set of this exercise with fifteen reps before moving to the cable machine to start his working sets.
Lat Pulldown
Ramon Dino sits on the cable machine and begins his main back session with a lat pulldown. He grabs a double D-handle attached to the cable machine using a neutral grip and keeps his back straight with his core muscles braced. Ramon Dino also keeps himself anchored to his seat using pads that prevent him from moving around.
While doing the lat pulldown, the Classic Physique athlete pulls the D-handle to his lower pecs, maintaining his regular pace. This full range of motion causes more growth as the back muscles spend more time under tension. It also helps him hit target muscles better because his mind-muscle connection concentration and form are on point.
While Queiroz does the lat pulldown, Filipe Pereira is by his side, spotting for him. This allows him to hit five sets ranging from ten to fifteen reps. Throughout this exercise, he keeps his body as sturdy as possible and controls his weights. Towards his final sets, he approaches failure, which is also great for muscle growth, as this study shows (3).
The lat pulldown is a compound exercise that primarily works the back muscles. Ramon Dino uses a neutral grip for this exercise, focusing on the arms. During this exercise, the core muscles, including the abs and obliques, actively stabilize the body.
The lat pulldown is an exercise for achieving a full range of motion in the largest muscles in your back, the lat muscles. It also improves grip strength and posture. Regular exercise can give you a strong and more aesthetically pleasing back.
Single-Arm Dumbbell Row
Finally, to round up his back workouts, Ramon Dino grabs a heavy dumbbell to do a unilateral dumbbell row. He places his other hand on a platform and begins his exercise, training them equally with twelve reps on each side of his arm.
Dumbbell rows work the lats, traps, rhomboids, and posterior deltoid muscles. This exercise requires great stabilization, which strongly activates the core. However, Ramon Rocha Dino’s single-arm bent-over variation uses the bench for stability, reducing involvement from the core and lower body.
Single-arm dumbbell rows also work the body unilaterally, which can help find and fix muscle imbalances between sides. You can also lift heavier weights when doing the single-arm dumbbell row, increasing muscle growth.
Checkout his full back workout below:
Ramon Dino’s Diet Plan
Ramon Dino follows a well-balanced diet of protein, carbs, and healthy fats. When traveling for bodybuilding shows, he prefers using meal-prep services provided by many companies. Below are the foods that consume Dino’s diet:
Breakfast
Lunch & Dinner
- Avocado
- Yams
- Brown Rice
- Lean Meats (chicken & turkey)
- Omega-3
- Leafy Greens
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References
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
