Ronnie Dean “Big Ron” Coleman also known as “Ronnie Coleman” (born May 13, 1964) is an American professional bodybuilder. He holds the record of eight straight wins as Mr. Olympia. He has one of the best physique in the world, every bodybuilder wants to have body like him. He has huge muscles and great shapes and thats the reason he holds the record of eight straight wins. He follow one of the toughest workout routine in the world. He believes in hard and heavy workout and his motto is pain and gain. Lets take a look at his workout routine.

 

Height: 5′ 11″

Weight: 295 pounds

 

 

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

 

Tuesday

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

 

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

 

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

  • 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 in Gym:

 

 

Also See: Ronnie Coleman Diet plan

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One Response to Ronnie Coleman Workout Routine

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