Ron Harris has been a natural competitive bodybuilder for over 16 years, he's not only a certified personal trainer but Ron has investigated the most effective muscle mass gain and fat-loss regimes to see what works best. Ron has an active website and has contributed articles on his training to Ironman, Muscleman International and Muscle Media 2000.
Ron explains that the sport of bodybuilding is now constantly changing with a barrage of changing sports science proof, what he believed in 10 years ago no longer applies. Ron doesn’t believe any of this and says people in the fitness industry need to go back to the basics that have worked for over 100 years.
Below is a copy of one of his weekly cycles that he uses. It needs to be noted that Ron believes strongly in cycling his workouts to get consistent results. Ron works his abs and his lower back twice every week, his cardio would vary depending on his cycle he is doing.
Incline B/B Press 3-4 X 6-12 reps
Machine Flyes 3-4 X 8-10 reps
Machine Bench-press 3-4 X 8-10 reps
Cable Push-downs 4 X 8-12 reps
Weighted Dips 4 X 8-12 reps
Chins 5 X 6-12 reps
Barbell Rowing 4 X 8-12 reps
Cable Pull-overs 3-4 X 8-12 reps
Seated Cable Rowing 2 X 10-12 reps
Shrugs 4 X 10-12 reps
Thursday: Deltoids and Biceps
Overhead Presses 4 X 8-12 reps
Lateral Raises 4 X 8-12 reps
Upright Rowing 3 X 8-12 reps
Rear Lateral Raises 4 X 8-12 reps
Spider D/B Curls 3 X 8-12 reps
Machine Curls 3 X 8-12 reps
Hammer Curls 3 X 8-12 reps
Squats 4 X 10 reps
Stiff-Legged Deadlifts 4 X 8-10 reps
Lying Leg Curls 3 X 8-10 reps
Seated Leg Curls 3 X 8-10 reps
Leg Extensions 4 X 10-20 reps
This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.