Ronnie Coleman Workout



Height: 5′ 11″
Weight: 295 pounds
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.

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

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