Strongest Man

Introduction

Alongside his eight Mr. Olympia wins as a professional bodybuilder, Coleman holds the record for most wins as an IFBB professional with 26 wins. He broke the previous record (held by Vince Taylor at 22 wins) in Moscow on November 5, 2004.

Ronnie Coleman’s workout is focused on building size and definition. Though most workouts on strongest man are focused on building strength it is also important to look good in the process, Coleman’s workout routine will help in this area.

Monday

Deadlifts:
805lbs – 4 sets – 6-12 reps

Barbell rows:
585lbs – 3 sets – 10-12 reps

T-bar rows:
585lbs – 3 sets – 10 – 12 reps

One-arm dumbbell rows:
200lbs – 3 sets 10-12 reps

Barbell curls:
200lbs – 4 sets -12 reps

Seated alternate dumbbell curls:
90lbs – 12 reps

Cambered-bar preacher curls:
150lbs – 12 reps

Standing cable curls:
200lbs – 12 reps

Military presses:
315lbs – 4 sets – 10-12 reps

Seated dumbbell presses:
170lbs – 4 sets – 12 reps

superset with

Front dumbbell presses:
60lbs – 4 sets – 12 reps

Tuesday

Squats:
800lbs – 5-6 sets – 2-12 reps

Leg presses:
2,500 lbs – 4 sets – 12 reps

Parking-lot lunges:
315lbs – 2 sets – 100 yards

Stiff-leg deadlifts:
315lbs -3 sets – 12 reps

Seated leg curls:
200 lbs – 3 sets – 12 reps

Wednesday

Bench presses:
500lbs – 5 sets – 12 reps

Incline barbell presses:
405lbs – 3 sets – 12 reps

Flat dumbbell presses:
200lbs – 3 sets – 12 reps

Flat flyes:
130lbs – 4 sets – 12 reps

Seated cambered-bar extensions:
215lbs – 3 sets – 12 reps

Seated dumbbell extensions:
170lbs – 4 sets – 12 reps

Close-grip bench presses:
350lbs – 4 sets – 12 reps

Thursday

Barbell rows:
585lbs – 5 sets – 10 – 12 reps

Pulley Rows:
400lbs – 4 sets – 10 – 12 reps

Machine pulldowns:
350lbs – 3 sets – 10 – 12 reps

Front pulldowns:
350lbs – 3 sets – 10 – 12 reps

Incline alternate dumbbell curls:
90lbs – 4 sets – 12 reps

Machine curls:
200lbs – 3 sets – 12 reps

superset with

Standing cable curls:
200lbs – 4 sets – 12 reps

Seated dumbbell presses:
170lbs – 4 sets – 12 reps

Front dumbbell rasies:
60lbs – 3 sets – 8 – 25 reps

Machine rasies:
250lbs – 3 sets – 8 – 25 reps

Friday

Leg extensions:
300lbs – 4 sets – 30 reps

Front squats:
585lbs – 4 sets – 12 – 15 reps

Hack squats:
900lbs – 3 sets – 12 reps

Standing leg curls:
125lbs – 3 sets – 12 – 15 reps

Lying leg curls:
200lbs – 4 sets -

Saturday

Incline dumbbell presses:
200lbs – 4 sets – 12 reps

Decline barbell presses:
500lbs – 3 sets – 12 reps

Incline dumbbell flyes:
130lbs – 3 sets – 12 reps

Decline dumbbell presses:
170lbs – 3 sets – 12 reps

Lying cambered-bar extensions:
215lbs – 4 sets – 12 reps

triset with

Machine dips:
360lbs – 4 sets – 12 reps

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Seated cambered-bar extensions:
215lbs – 4 sets – 12 reps

Donkey rasies:
450lbs – 4 sets – 12 reps

Seated rasies:
270lbs – 4 sets – 12 reps

Crunches:
3 sets – failure

Sunday

Rest