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
Ronnie Coleman in Gym:
Also See: Ronnie Coleman Diet plan
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