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Ronnie Coleman Workout Routine

RONNIE COLEMAN WORKOUT AND FITNESS SECRETS

Ronnie Dean Coleman professionally known as Ronnie Coleman is an American Bodybuilder born on May 13, 1964 who holds the record of most number of wins (26) as IFBB (International Federation of  Body Builder) professional bodybuilder. He also holds a record of being Mr. Olympia most number of times (8). Being a Successful Bodybuilder Ronnie Coleman has made many videos such as “On the Road”, “The Unbelievable” and “The Cost of Redemption” etc, sharing experience of his workouts and weightlifting. According to Ronnie Coleman there is no secret formula behind Body Building, all you need is to work hard and train well to be the best.Ronnie Coleman started working out at the age of 12. Ronnie Coleman Workout Routine Starts from Monday 11 am onward, taking rest on Sunday.

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Ronnie Coleman Body

 Ronnie Coleman Height: 5’11” (180 m)

Ronnie Coleman Weight: 134.7 Kg (300 lbs)

Ronnie Coleman Workout Routine:

Ronnie Coleman body

Monday (Back)

4 Sets of Deadlifts of 6-12 reps @805 lbs

3 Sets of Barbell rows of 12 reps @585 lbs

4 Sets of T-bar rows of 10-12 reps @585 lbs

3 Sets of One arm dumbbell rows of 10-12 reps @200 lbs

4 Sets of Barbell curls of 10-12 reps @200 lbs

3 Sets of Seated alternate dumbbell curls of 12 reps @90 lbs

3 Sets of cambered bar preacher curls of 10-12 reps @150 lbs

4 Sets of Standing Cable Curls of 12 reps @200 lbs

4 Sets of Military presses of 12 reps @315 lbs

4 Sets of Seated dumbbell presses of 12 reps @170 lbs

4 Sets of Front dumbbell presses of 12 reps  @60 lbs

Tuesday (Legs)

6 Sets of Squats of 12 reps @800 lbs

4 Sets of Leg presses of 12 reps @2,500 lbs

2 Sets of parking lot lunges(100 yards) @315 lbs

3 Sets of Stiff leg Deadlifts of 12 reps @315 lbs

3 Sets of Seated leg Curls of 10-12 reps @200 lbs

Wednesday (Chest Focus)

5 Sets of Bench Presses of 12 reps @500 lbs

3 Sets of Inclined barbell presses of 12 reps @405 lbs

3 Sets of flat dumbbell presses of 12 reps @ 200 lbs

4 sets of flat flyes of 10-12 reps @130 lbs

3 sets of Seated cambered bar extensions of 12 reps @215 lbs

4 sets of seated dumbbell extensions of 12 reps @170 lbs

4 sets of closed grip bench presses of 12 reps @350 lbs

Ronnie Coleman body

Thursday (Back Focus)

5 Sets of Barbell rows  of  12 reps @ 585 lbs

4 Sets of Pulley Rows of 12 reps @400 lbs

3 Sets of Machine pull downs of 10-12  reps @350 lbs

3 Sets of Front pull downs of 10-12  reps @350 lbs

4 Sets of Incline alternate dumbbell curls of 12 reps @90 lbs

3 Sets of Machine curls of 12  reps @200 lbs

4 Sets of Standing cable curls of 12 reps @200 lbs

4 Sets of Seated dumbbell presses of  10-12vreps @170 lbs

3 Sets of Front dumbbell raises of 12-25 reps  @60 lbs

3 Sets of Machine raises of 12-25  reps @250 lbs

Friday (Legs)

4 Sets of Leg extensions of 30 reps @300 lbs

4 Sets of Front squats of 15 reps @585 lbs

3 Sets of Hack squats of 12 reps @900 lbs

3 Sets of Standing leg curls of 12 reps @125 lbs

4 Sets of Lying leg curls of 12-15 reps @200 lbs

Ronnie Coleman body

Saturday (Chest)

4 Sets of Incline dumbbell presses of 12 reps @200 lbs

3 Sets of Decline barbell presses  of 12 reps @500 lbs

3 Sets of Incline dumbbell flyes of 12 reps @130 lbs

3 Sets of Decline dumbbell presses of 12 reps @170 lbs

4 Sets of Lying cambered-bar extensions of 12 reps @215 lbs

4 Sets of Machine dips of 12 reps @300 lbs

4 Sets of Seated cambered-bar extensions of 12 reps @215 lbs

4 Sets of Donkey raises of 12 reps @450 lbs

4 Sets of Seated raises of 12 reps @270 lbs

3 Sets of Crunches of 12-15 reps

Sunday (Rest)

This was the Ronnie Coleman Workout Routine, we got from our various resources and researches kindly take advice from your gym trainer before following this harsh workout routine. We hope it will help you. Kindly Share this article on Google Plus, Facebook, Twitter etc to gratify us. Thank you icon smile

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