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Ronny Rockel Profile and Workout Routine

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.

Quick Stats

Height: 5’6″
Weight: 230 contest, 250 off-season
Nationality: Germany

Training Split

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.


Shoulder Routine

Exercise Sets Reps
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

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