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Ron Harris Natural Bodybuilding Workout

Ron Harris Bodybuilder

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.

Monday: Chest
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

Tuesday: Back
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

Wednesday: REST

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

Friday: Legs
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

Saturday: REST

Sunday: REST



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Ron Harris Workout

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