Ronnie Coleman Workout Routine

  

Ronnie Coleman (born May 13, 1964) is a 8 times Mr. Olympia winner.   

5'11", 295 pounds

 

Trains 6 days a week

Trains each bodyparts twice a week

 

Monday: Biceps, Shoulders and Back
 
Biceps

• Barbell curls: 4 sets x 12 reps
• Preacher curls: 4 sets x 12 reps
• Cable curls: 4 sets x 12 reps
• Seated alternating dumbbell curls: 4 sets x 12 reps

Shoulders

• Military presses: 4 sets x 12 reps
• Front dumbbell press: 4 sets x 12 reps
• Seated dumbbell press: 4 sets x 12 reps

Back

• Deadlifts: 4 sets x 10 reps
• T-bar rows: 3 sets x 10 reps
• Barbell rows: 3 sets x 12 reps
• One-arm dumbbell rows: 3 sets x 12 reps

Ronnie Coleman 800 pounds deadlift for 2 reps

Tuesday: Legs
Legs

• Lunges: 2 sets – 100 yards
• Squats: 6 sets x 12 reps
• Leg presses: 4 sets x 12 reps
• Stiff-leg deadlifts: 4 sets x 12 reps

Ronnie Coleman squat 800 pounds for 2 reps

Wednesday: Chest and Triceps
Chest

• Bench press: 5 sets x  15 reps
• Incline barbell press: 3 sets x 15 reps
• Flat bench dumbbell press: 3 sets x 12 reps
• Flat bench flyes: 4 sets x 12 reps

Triceps

• Seated cambered-bar extensions: 3 sets x 12 reps
• Seated dumbbell extensions: 4 sets x 12 reps
• Close-grip bench press: 4 sets x 12 reps

Ronnie Coleman bench press 495 pounds x 5 reps

Thrusday: Shoulders, Biceps and Back
 
Shoulders

• Seated dumbbell press: 4 sets x 12 reps
• Front lateral dumbbell raises: 3 sets x 15 reps
• Machine raises: 3 sets x 15 reps

Biceps

• Incline alternating dumbbell curls: 4 sets x 12 reps
• Machine curls: 3 sets x 12 reps
• Standing cable curls: 4 sets x 12 reps

Back

• Barbell rows: 5 sets x 10  reps
• Low Pulley Rows: 4 sets x 12 reps
• Lat machine pulldowns: 3 sets x 12 reps
• Front lat pulldowns: 3 sets x 12 reps

Friday: Legs

Legs

• Leg extensions: 4 sets x 30 reps
• Front squats: 4 sets x 15 reps
• Hack squats: 3 sets x 12 reps
• Standing leg curls: 3 sets x 15 reps
• Lying leg curls: 4 sets x 12 reps

Saturday: Chest, Triceps and Calves

Chest

• Incline dumbbell press: 4 sets x 12 reps
• Decline barbell press: 3 sets x 12 reps
• Incline dumbbell flyes: 3 sets x 12 reps
• Decline dumbbell press: 3 sets x 12 reps

Triceps

• Skullcrushers: 4 sets x 12 reps
• Machine pressdown dips: 4 sets x 12 reps
• Seated tricep extensions: 4 sets x 12 reps

Calves

• Donkey raises: 4 sets x 12 reps
• Seated raises: 4 sets x 12 reps
• Crunches: 3 sets – failure

Abs four times in a week.

Sunday: Rest

  

RONNIE COLEMAN STEROIDS, HGH & INSULIN STACK

 

Ronnie Coleman Diet

  

http://celebritiesexercise.com/ronnie-coleman-workout-routine/ 

http://www.pwnfitness.com/2013/05/16/how-strong-professional-bodybuilders/