Ronnie Coleman Workout Routine

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/

Comments

No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published.