Best Ronnie Coleman Workout Routine and Physique
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Ronnie Coleman Mr. Olympia |
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
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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
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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
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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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