Ronnie Coleman's Workout

Ronnie Coleman Workout

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 triset with 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
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