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
- Military presses: 4 sets x 12 reps
- Front dumbbell press: 4 sets x 12 reps
- Seated dumbbell press: 4 sets x 12 reps
- 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
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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
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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
- 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
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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
Back- Incline alternating dumbbell curls: 4 sets x 12 reps
- Machine curls: 3 sets x 12 reps
- Standing cable curls: 4 sets x 12 reps
- 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
- Skullcrushers: 4 sets x 12 reps
- Machine pressdown dips: 4 sets x 12 reps
- Seated tricep extensions: 4 sets x 12 reps
- 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
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