Ronnie Coleman Workout Routine

 

Ronnie Coleman is 8 times Mr. Olympia

Ronnie Coleman used to workout from 11am onwards starting from Monday with the following exercises, and Sunday is the holiday. Ronnie does Aerobic work after he finished the shift as a police officer (In Arlington, Texas, His shift was from 3-11PM from Sunday to Thursday). Ronnie goes to Metroflex gym in Arlington, Texas and does these exercises –

Monday – Quads/Hams/Calves

• Barbell Squat – 3 sets 10-15 reps
• Hack Squat – 3 sets of 15-20 reps
• Leg Extensions – 3 sets of 15-20 reps
• Standing Leg Curl – 3 sets of 15-20 reps
• Lying Leg Curls – 3 sets of 15-20 reps
• Seated Leg Curl – 3 sets of 15-20 reps
• Seated Single Leg Curl – 3 sets of 15-20 reps, each legs
• Seated Calf Raise – 3 sets of 15-20 reps

 

Ronnie Coleman showing his body from back side

Tuesday – Back/Triceps

• Bent Over Barbell Row – 3 sets of 10-15 reps
• Lying T-Bar Row – 3 sets of 15-20 reps
• One Arm Dumbbell Row – 3 sets of 15-20 reps
• Wide Grip Lat Pull Down – 3 sets of 15-20 reps
• Dip Machine – 3 sets of 15-20 reps
• Standing Dumbbell Triceps Extension – 3 sets of 15-20 reps
• Lying Triceps Press – 3 sets of 15-20 reps

 

Wednesday – Shoulders

• Smith Machine Overhead Shoulder Press– 3 sets of 10-15 reps
• Side Lateral Raise – 3 sets of 15-20 reps
• Front Dumbbell Raise – 3 sets of 15-20 reps
• Seated Bent Over Rear Delt Raise – 3 sets of 15-20 reps

 

Ronnie Coleman with wife Rouaida Christine Achkar

Thursday – Chest/Biceps

• Barbell Bench Press – 3 sets of 10-20 reps
• Barbell Incline Bench Press – 3 sets of 15-20 reps
• Decline Barbell Bench Press – 3 sets of 15-20 reps
• Barbell Curl – 3 sets of 15-20 reps
• One Arm Dumbbell Preacher Curl – 3 sets of 15-20 reps
• Hammer Curls – 3 sets of 15-20 reps

 

Ronnie Coleman’s Hands during Bodybuilding Session

Friday – Quads/Hams/Calves

• Barbell Squat – 3 sets of 10-15 reps
• Hack Squat – 3 sets of 15-20 reps
• Leg Extensions – 3 sets of 15-20 reps
• Standing Leg Curl – 3 sets of 15-20 reps
• Lying Leg Curls – 3 sets of 15-20 reps
• Seated Leg Curl – 3 sets of 15-20 reps
• Seated Single Leg Curl – 3 sets of 15-20 reps, each legs
• Seated Calf Raise – 3 sets of 15-20 reps

 

Ronnie Coleman Chest Workout

Saturday – Chest/Triceps/Calves

• Incline dumbbell press – 4 sets of 12 reps
• Decline barbell press – 3 sets of 12 reps
• Incline dumbbell flyes – 3 sets of 12 reps
• Decline dumbbell press – 3 sets of 12 reps
• Skullcrushers – 4 sets of 12 reps
• Triset with Machine pressdown dips – 4 sets of 12 reps
• Triset with Seated tricep extensions – 4 sets of 12 reps
• Donkey raises – 4 sets of 12 reps
• Seated raises – 4 sets of 12 reps
• Crunches – 3 sets of 12 reps

Sunday – Rest

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