Ronnie Coleman Workout

Monday (Back, Biceps, Shoulders)

Ronnie Coleman Back Workout Routine

• Deadlifts – 805lbs – 4 sets – 6-12 reps
• Barbell rows – 585lbs – 3 sets – 10-12 reps
• T-bar rows – 585lbs – 3 sets – 10 – 12 reps
• One-arm dumbbell rows – 200lbs – 3 sets 10-12 reps

Ronnie Coleman Biceps Workout Routine

• Barbell curls – 200lbs – 4 sets - 12 reps
• Seated alternate dumbbell curls – 90lbs – 12 reps
• Cambered-bar preacher curls – 150lbs – 12 reps
• Standing cable curls – 200lbs

Ronnie Coleman Shoulders Workout Routine

• Military presses – 315lbs – 4 sets – 10-12 reps
• Seated dumbbell presses – 170lbs – 4 sets – 12 reps
• superset with Front dumbbell presses – 60lbs – 4 sets – 12 reps

Tuesday (Legs)

Ronnie Coleman Legs Workout Routine

• Squats – 800lbs – 5-6 sets – 2-12 reps
• Leg presses – 2,500 lbs – 4 sets – 12 reps
• Parking-lot lunges – 315lbs – 2 sets – 100 yards
• Stiff-leg deadlifts – 315lbs -3 sets – 12 reps
• Seated leg curls – 200 lbs – 3 sets – 12 reps

Wednesday (Chest, Triceps)

Ronnie Coleman Chest Workout Routine

• Bench presses – 500lbs – 5 sets – 12 reps
• Incline barbell presses – 405lbs – 3 sets – 12 reps
• Flat dumbbell presses – 200lbs – 3 sets – 12 reps
• Flat flyes – 130lbs – 4 sets – 12 reps

Ronnie Coleman Triceps Workout Routine

• Seated cambered-bar extensions – 215lbs – 3 sets – 12 reps
• Seated dumbbell extensions – 170lbs – 4 sets – 12 reps
• Close-grip bench presses – 350lbs – 4 sets – 12 reps

Thursday (Back, Biceps, Shoulders)

Ronnie Coleman Back Workout Routine

• Barbell rows – 585lbs – 5 sets – 10 – 12 reps
• Pulley Rows – 400lbs – 4 sets – 10 – 12 reps
• Machine pulldowns – 350lbs – 3 sets – 10 – 12 reps
• Front pulldowns – 350lbs – 3 sets – 10 – 12 reps

Ronnie Coleman Biceps Workout Routine

• Incline alternate dumbbell curls – 90lbs – 4 sets – 12 reps
• Machine curls – 200lbs – 3 sets – 12 reps
• superset with Standing cable curls – 200lbs – 4 sets – 12 reps

Ronnie Coleman Shoulders Workout Routine

• Seated dumbbell presses – 170lbs – 4 sets – 12 reps
• Front dumbbell raises – 60lbs – 3 sets – 8 – 25 reps
• Machine raises – 250lbs – 3 sets – 8 – 25 reps

Friday (Legs)

Ronnie Coleman Legs Workout Routine

• Leg extensions – 300lbs – 4 sets – 30 reps
• Front squats – 585lbs – 4 sets – 12 – 15 reps
• Hack squats – 900lbs – 3 sets – 12 reps
• Standing leg curls – 125lbs – 3 sets – 12–15 reps
• Lying leg curls – 200lbs – 4 sets

Saturday (Chest, Triceps, Calves, Abs)

Ronnie Coleman Chest Workout Routine

• Incline dumbbell presses – 200lbs – 4 sets – 12 reps
• Decline barbell presses – 500lbs – 3 sets – 12 reps
• Incline dumbbell flyes – 130lbs – 3 sets – 12 reps
• Decline dumbbell presses – 170lbs – 3 sets – 12 reps

Ronnie Coleman Triceps Workout Routine

• Lying cambered-bar extensions – 215lbs – 4 sets – 12 reps
• triset with Machine dips – 360lbs – 4 sets – 12 reps
• triset with Seated cambered-bar extensions – 215lbs – 4 sets – 12 reps

Additionally:

• Calves (twice a week)
• Donkey raises – 450lbs – 4 sets – 12 reps
• Seated raises – 270lbs – 4 sets – 12 reps
• Abs (four times a week)
• Crunches – 3 sets – failure

Sunday (off)