Ronny Rockel is a bodybuilder from Germany. He is known for having round muscles. Being the shorter bodybuilder he is, he relies on the illusion of his muscle roundness to defeat taller, larger bodybuilders. One of Rockel’s beast features are his large, capped delts. Let’s see what his shoulder routine is.
|Weight:||230 contest, 250 off-season|
|Monday||Chest, Calves, Cardio||Biceps, Forearms, Cardio|
|Tuesday||Back, Abs, Cardio||Rear Delts, Triceps, Cardio|
|Wednesday||Quads and Abs||Hammstrings, Calves, Cardio|
|Thursday||Shoulders and Abs|
|Friday||Abs and Cardio|
Quick Training Facts:
Ronny Rockel used to be an avid bench presser, but has switched to using chest machines.
Rockel uses many machines in his routines, and along with the machine use, utilizes high reps with generally light weight, finishing usually with a low rep drop set..
Rockel almost never trains his traps directly, due to them receiving adequate stimulation from other exercises.
|Rear Lateral Machine (palms in)||6||30, 15, 15, 6, 6, 6|
|Rear Lateral Machine (palms out)||2 + 1 dropset||15, 15, 6-6-6|
|Bent Dumbbell Laterals||3||25, 20, 15|
|Overhead Press||6||30, 15, 15, 6, 6, 6|
|Dumbbell Lateral Raises||3||20, 15, 10|
|Lateral Raise Machine||3 + 1 drop set||20, 15, 10, 6-6-6|
|Upright Rows||4 + 1 drop set||30, 30, 20, 15, 6-6-6|
|Behind-back Barbell Shrugs||3||25, 20, 15|