Ronnie Coleman Workout


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Ronnie Coleman Bodybuilder Workout Routine

Ronnie Coleman Workout

Ronnie Dean Coleman holds the record for the most number of wins (26) competing as an IFBB professional bodybuilder. Together with Lee Haney they both hold 8 Mr. Olympia wins, a new record for any professional bodybuilder.

Winning 8 consecutive Mr. Olympia's, Big Ron has permanently etched his name permanently into the bodybuilding history books. Ronnie was just an ordinary police officer with no interest in bodybuilding when he was given free lifetime membership at a top bodybuilding gym. Below is the routine Ronnie used to gain his serious muscle mass:

Monday: Back, Shoulders and Biceps
Deadlifts 4 X 6-12 reps
Barbell rowing 3 X 10-12 reps
T-bar rowing 3 X 10 12 reps
One-arm D/B rowing 3 X 10-12 reps
Barbell curls 4 X 12 reps
Seated alternate D/B curls 4 X 12 reps
Preacher curls 4 X 12 reps
Cable curls 4 X 12 reps
Military press 4 X 10-12 reps
Seated D/B press 4 X 12 reps, superset with
Front D/B press 4 X 12 reps

Tuesday: Legs
Squats 5-6 X 2-12 reps
Leg presses 4 X 12 reps
Lunges 2 X 100 yards
Stiff-leg deadlifts 3 X 12 reps
Seated hamstring curls 3 X 12 reps

Wednesday: Chest and Triceps
Bench press, 5 X 12 reps
Incline barbell press 3 X 12 reps
Flat bench D/B press 3 X 12 reps
Flat bench flyes 4 X 12 reps
Seated cambered-bar ext. 3 X 12 reps
Seated D/B ext. 4 X 12 reps
Close-grip bench press 4 X 12 reps

Thursday: Back, Shoulders and Biceps
Barbell rowing 5 X 10 12 reps
Low Pulley Rowing 4 sets 10 12 reps
Lat machine pull-downs 3 X 10 12 reps
Front lat pull-downs 3 X 10 12 reps
Incline D/B curls 4 X 12 reps
Machine curls 3 X 12 reps superset with
Standing cable curls 4 X 12 reps
Seated D/B press 4 X 12 reps
Front lateral D/B raises 3 X 8 25 reps
Machine deltoid raises 3 X 8 25 reps

Friday: Legs
Leg extensions 4 X 30 reps
Front squats 4 X 12 15 reps
Hack squats 3 X 12 reps
Standing leg curls 3 X 12 15 reps
Lying leg curls 4 X 12 reps

Saturday: Chest and Triceps
Incline D/B press 4 X 12 reps
Decline barbell press 3 X 12 reps
Incline D/B flyes 3 X 12 reps
Decline D/B press 3 X 12 reps
Skull-crushers 4 X 12 reps superset with
Machine press-down dips 4 X 12 reps superset with
Seated triceps ext. for 4 X 12 reps
Donkey calf raises 4 X 12 reps
Seated calf raises 4 X 12 reps
Crunches 3 sets to failure

Sunday: Rest


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