Best Ronnie Coleman Workout Routine and Physique

Ronnie Coleman Mr. Olympia
Ronnie Coleman is a retired American professional body builder. Ronnie Coleman was born on May 13, 1964 in Bastrop, Louisiana, U.S. He is the winner of Mr. Olympia bodybuilding title 8 times in a row and he is the most popular bodybuilder. Ronnie Coleman workout routine consists of super sets, lifting heavy weights, and he do cardio exercise as well. Here is the complete workout routine of Ronnie Coleman.

Ronnie Coleman Workout Routine


Monday – Ronnie Coleman Back, Shoulder and Biceps Workout Routine

  • Dead lifts: 4 sets with 6-12 reps 
  • Barbell Rows: 3 sets with 10-12 reps 
  • T-bar Rows: 4-10 sets with 12 reps 
  • One-arm Dumbbell Rows: 3 sets with 10-12 reps 
  • Barbell Curls: 4 with 12 reps 
  • Seated Alternate Dumbbell Curls: 1 set with 12 reps 
  • Cambered-bar Preacher Curls: 1 set with 12 reps 
  • Standing Cable Curls: 1 set 12 reps 
  • Military Presses: 4 sets with 10-12 reps 
  • Seated Dumbbell Presses: 4 sets with 10-12 reps 
  • Front Dumbbell Presses: 4 sets with 12 reps
Ronnie Coleman Abs
Ronnie Coleman Abs

Tuesday – Ronnie Coleman Legs Workout Routine

  • Squats: 2 sets with 12 reps 
  • Leg Presses: 4 sets with 12 reps 
  • Walking Lunges: 2 sets - 100 yards 
  • Stiff-leg Dead lifts: 3 sets with 12 reps 
  • Seated Leg Curls: 3 sets with 12 reps

Wednesday – Ronnie Coleman Chest and Triceps Workout Routine

  • Bench Presses: 5 sets with 12 reps 
  • Incline Barbell Presses: 3 sets with 12 reps 
  • Flat Dumbbell Presses: 3 sets with 12 reps 
  • Flat Flyes: 12 sets with 12 reps 
  • Seated Cambered-bar Extensions: 3 sets with 12 reps 
  • Seated Dumbbell Extensions: 4 sets with 12 reps 
  • Close-grip Bench Presses: 4 sets with 12 reps

Thursday – Ronnie Coleman Back, Biceps and Shoulders Workout

  • Barbell Rows: 5 sets with 10-12 reps 
  • Pulley Rows: 4 sets with 10-12 reps 
  • Machine Pull Downs: 3 sets with 10-12 reps 
  • Front Pull Downs: 3 sets with 10-12 reps 
  • Incline Alternate Dumbbell Curls: 4 sets with 12 reps 
  • Machine Curls: 3 sets with 12 reps 
  • Standing Cable Curls: 4 sets with 12 reps 
  • Seated Dumbbell Presses: 4 sets with 12 reps 
  • Front Dumbbell Raises: 3 sets with 10-25 reps 
  • Machine Raises: 3 sets with 10-25 reps
Ronnie Coleman Biceps
Ronnie Coleman Biceps

Friday – Ronnie Coleman Legs Workout Routine

  • Leg Extensions: 4 sets with 30 reps 
  • Front Squats: 4 sets with 12-15 reps
  • Hack Squats: 3 sets with 12 reps 
  • Standing Leg Curls: 3 sets with 12-15 reps 
  • Lying Leg Curls: 3 sets with 12 reps

Friday – Ronnie Coleman Chest, Triceps and Abs Workout Routine

  • Incline Dumbbell Presses: 4 sets with 12 reps 
  • Decline Barbell Presses: 3 sets with 12 reps 
  • Incline Dumbbell Flyes: 3 sets with 12 reps 
  • Decline Dumbbell Presses: 3 sets with 12 reps 
  • Lying Cambered-bar Extensions: 4 sets with 12 reps 
  • Machine Dips: 4 sets with 12 reps 
  • Seated Cambered-bar Extensions: 4 sets with 12 reps 
  • Donkey Raises: 4 sets with 12 reps 
  • Seated Raises: 4 sets with 12 reps 
  • Crunches: 3 sets with 12 reps
Ronnie Coleman  in Gym
Ronnie Coleman  in Gym

Sunday – Rest
Ronnie Coleman Complete Physique

  • Height: 5 ft 11 inch 
  • Weight in Competitions: 300 pounds or 136 kg 
  • Off Season Weight: 340 pounds or 154 kg 
  • Chest: 60 inch or 152 cm 
  • Waist: 36 inch or 91 cm 
  • Biceps Size of Ronnie Coleman or Arms size: 24 inch 
  • Forearms: 20 inch or 51 cm 
  • Thighs: 36 inch or 91 cm 
  • Calves: 22 inch or 56 cm
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