Bodybuilder Ramon Rocha Queiroz has already proven his worth in the professional bodybuilding circuit. However, he still has a monumental task to defeat Chris Bumstead on the Olympia stage. The Brazilian is not cutting any corners and recently went through an intense leg workout to prepare for the 2023 Olympia.
The Classic Physique division of the IFBB Pro League is home to some of the greatest physiques and Ramon Rocha Queiroz AKA Ramon Dino stands out prominently among them. The Brazilian bodybuilder has achieved a level of competitive success that very few are capable of achieving with a handful of competitive appearances.
The 27-year-old earned the IFBB Pro card all the way back at the 2018 Amateur Olympia Brazil but abstained from competing until 2021 for undisclosed reasons. However, he has only marched forward since setting foot on the professional bodybuilding scene with the 2021 Europa Pro debut. He achieved a runner-up finish at the show and surged into the top five in his Olympia debut in 2021 and capped the year with his first pro win at the 2021 Muscle Contest Brazil.
Ramon Rocha Queiroz has been a top contender of the Classic Physique division since then. The 2022 competitive season saw the Brazilian achieve runner-up finishes at the 2022 Arnold Classic and the 2022 Olympia. He carried the momentum in 2023, winning the 2023 Arnold Classic Physique title. He now trains to capture the coveted Classic Physique Olympia crown by dethroning Chris Bumstead in November.
Ramon Rocha Queiroz tackles a leg workout
As a part of his competition prep for 2023 Olympia, Ramon Dino tackled a high-intensity leg workout in the gym. The short but equally hard workout consisted of exercises that stimulated all the major muscles in the lower body to ensure complete development. So let’s take a closer look at the detailed account of this training session.
Leg Extensions
Ramon Dino embarked on the workout with a few sets of leg extensions. This isolation exercise stimulates the quadriceps and it is one of the essential movements to focus on the rectus femoris head of the quads.
The 2023 Arnold Classic Physique winner got a few sets of exercises under his belt to warm up the knees and isolate the quads. Following this, he advanced over to the first heavy compound movement.
Hack Squats
Hack squats work the same primary muscles – quads, glutes, and hamstrings – that barbell squats and other variations like Smith machine squats do. However, they are a great alternative to reduce the stress from the spine and lower back.
While the free weight squats are obviously the best option to build functional strength, hack squats are a professional bodybuilder’s ally as they induce hypertrophy more effectively. Additionally, they are an excellent option to reduce the risk of injuries as stabilization work is not needed.
Ramon Dino pushed through a few heavy sets of hack squats to annihilate the legs and shifted his focus to isolating hamstrings.
Seated Leg Curls
The 27-year-old stimulated the hamstrings with seated leg curls next. Apart from being an excellent hamstring isolation movement, leg curls are a great way to warm up the knee joints without putting them under too much stress.
While every variation of leg curls is effective to build hamstrings, the hips are flexed during the seated leg curls which trains the hamstrings from a lengthened position. As a result, they are generally more effective in muscle building compared to the lying leg curls. Ramon Dino pushed through some heavy sets of the exercises and proceeded to the final exercise of the day.
Hip Abduction Machine
Abductors are a group of muscles that help abduct [bring together] the legs from the hip joint. Ramon Dino activated these muscles through a few solid sets of machine hip abduction to end the training session.
Overall, the workout consisted of:
Ramon Rocha Queiroz has been perceived as the biggest threat to Classic Physique Olympia champion Chris Bumstead. Although he brought an overall improved package at the 2022 Olympia, some experts feel that he was not ‘in control’. Apart from CBum, German bodybuilder Urs Kalecinski has also been a formidable challenge for Ramon Dino. This trio will be competing against each other in a tooth-and-nails contest. Therefore, it is reason enough to get the fans excited for the 2023 Olympia Classic Physique.
You can watch the full workout video below, courtesy of Ramon Rocha Queiroz’s personal YouTube channel:
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