Ronnie Coleman Workout
Mr. Olympia Ronnie Coleman’s Workout – Is There A Secret For Such Amazing Success?When a professional bodybuilder achieves the almost perfect body (such as Ronnie Coleman’s) and is has won Mr. Olympia either consecutive times then one has to wonder at least a little if there is some secret to Ronnie Coleman’s workout routine.
The answer to that of course is both yes and no. Ronnie Coleman does have great genetics to start with and yes he has a very comprehensive diet plan as well. He also has a workout routine that is modified to him, his body and his needs. So can mere mortals who aspire to Olympian heights hope to benefit from Ronnie Coleman’s workout secrets? Sure, if you modify it further to accommodate not only your strengths and weaknesses but your level of fitness! One of Ronnie Coleman’s unmodified workouts would not only do a beginner no good but might set him back if he tried it without building up to it first.
Monday – Back
Deadlifts 805lb Sets: 4- 6-12 reps
Barbell rows 585lb Sets: 3 - 10-12 reps
T-bar rows 585lb Sets: 4 - 10 @12reps
One-arm dumbbell rows 200lb - 3 sets 10-12 reps
Barbell curls 200lb Sets: 4 -12 reps
Seated alternate dumbbell curls 90lb @12reps
Cambered-bar preacher curls 150lb @ 12 reps
Standing cable curls 200lb @12reps
Military presses 315lb - 4 sets @10-12 reps
Seated dumbbell presses 170lb - 4 sets @12reps
superset with
Front dumbbell presses: 60lb - 4 sets @12reps
Tuesday - Legs
Squats: 800lb - 5-6 sets @ 2-12 reps
Leg presses: 2,500 lb - 4 sets @12reps
Parking-lot lunges: 315lb - 2 sets - 100 yards
Stiff-leg Deadlifts: 315lb -3 sets @12reps
Seated leg curls: 200 lb - 3 sets @12reps
Wednesday – Chest Focus
Bench presses: 500lb - 5 sets @12reps
Incline barbell presses: 405lb - 3 sets @12reps
Flat dumbbell presses: 200lb - 3 sets @12reps
Flat flyes: 130lb - 4 sets @12reps
Seated cambered-bar extensions: 215lb - 3 sets @12reps
Seated dumbbell extensions: 170lb - 4 sets @12reps
Close-grip bench presses: 350lb - 4 sets @12reps
Thursday – Back Focus
Barbell rows: 585lb - 5 sets - 10 @12reps
Pulley Rows: 400lb - 4 sets - 10 @12reps
Machine pull downs: 350lb - 3 sets - 10 @12reps
Front pull downs: 350lb - 3 sets - 10 @12reps
Incline alternate dumbbell curls: 90lb - 4 sets @12reps
Machine curls: 200lb - 3 sets @12reps
superset with
Standing cable curls: 200lb - 4 sets @12reps
Seated dumbbell presses: 170lb - 4 sets @12reps
Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
Machine raises: 250lb - 3 sets @ 8 - 25 reps
Friday – Legs
Leg extensions: 300lb - 4 sets - 30 reps
Front squats: 585lb - 4 sets @12- 15 reps
Hack squats: 900lb - 3 sets @12reps
Standing leg curls: 125lb - 3 sets @12- 15 reps
Lying leg curls: 200lb - 4 sets
Saturday – Chest
Incline dumbbell presses: 200lb - 4 sets @12reps
Decline barbell presses: 500lb - 3 sets @12reps
Incline dumbbell flyes: 130lb - 3 sets @12reps
Decline dumbbell presses: 170lb - 3 sets @12reps
Lying cambered-bar extensions: 215lb - 4 sets @12reps
triset with
Machine dips: 360lb - 4 sets @12reps
triset with
Seated cambered-bar extensions: 215lb - 4 sets @12reps
Donkey raises: 450lb - 4 sets @12reps
Seated raises: 270lb - 4 sets @12reps
Crunches: 3 sets - failure
Sunday – Rest Day
Of course as with any professional bodybuilder the routine is modified to account for his current shape and the needs of any muscle group for focus or rest.