Ron Teufel

The following routine is the one he used in training for the Teenage America and USA contests:


Monday & Thursday

CHEST --- Sets --- Reps

• Bench press --- 5 --- 6-8
• Incline bench press --- 5 --- 8-10
• Incline dumbbell press --- 4 --- 10
• Dips --- 4 --- 10-12

BACK

• Wide-grip rows --- 4 --- 8-10
• Close-grip rows --- 4 --- 8-10
• Seated rows --- 4 --- 12-15
• Dumbbell rows --- 4 --- 8
• Chins --- 6 --- 10-12
• Lat-machine --- 6 --- 12-15

Tuesday & Friday

SHOULDERS

• Seated press --- 5 --- 6-8
• Behind-neck press --- 5 --- 12
• Dumbbel shrug --- 4 --- 12-15
• Upright rows --- 4 --- 12-15
• Lat raises --- 4 --- 12

ARMS

• Preacher curls --- 5 --- 8
• Curls --- 5 --- 8-10
• Dumbbell curls --- 5 --- 12
• Triceps pushdowns --- 4 --- 15
• Triceps extensions --- 4 --- 10
• Dumbbell triceps extension --- 4 --- 12

Wednesday & Saturday

LEGS

• Squats --- 6 --- 15
• Hack squats --- 5 --- 15-20
• Leg press --- 4 --- 20
• Leg extensions --- 6 --- 15-20
• Leg curls --- 4 --- 15

CALVES

• Toe raises --- 5 --- 20
• Toe presses --- 5 --- 20

Monday – Wednesday – Friday

ABDOMINALS

• Sit-ups --- 1 --- 100
• Roman chair --- 1 --- 200
• Leg raises --- 1 --- 200
• Twists --- 1 --- 200

Sundays would be a day of rest for most, but for Ron it means an early morning run of four or five miles.


During his routine, he supersets throughout. In most of his exercise he uses weights heavy enough to tax the muscles within the set/ reps indicated. However, a month before a contest, Ron trains two times a day, five days a week and once on Saturdays. He also works his abs six times a week. In addition, he goes on a strict diet which consists primarily of protein and little else with the exception of a green salad.