The Ronnie Coleman Workout Routine

When you’re looking for ways to stack on muscle fast and take your bodybuilding to the next level, it’s hard to overlook the Ronnie Coleman workout. Ronnie Coleman’s 297 pound shadow has permanently been cast over the world of bodybuilding, winning the title of Mr Olympia consecutively 8 times. But this is only a sample of the side effects of the Ronnie Coleman workout. The workout made Ronnie Coleman break the record for most wins as an IFBB professional with 26 wins, where the previous title holder, Vince Taylor, managed a relatively low 22 wins.

So what did Ronnie do to achieve these titles? How did the 5 ft 11 aspiring bodybuilder manage to build and maintain his jaw dropping physique to win Mr Olympia 8 times? That’s what we will uncover here today – the Ronnie Coleman workout routine.

Some of the most common questions aspiring bodybuilders ask when it comes to the Ronnie Coleman workout routine are:

• What is the Ronnie Coleman chest workout?
• What is the Ronnie Coleman shoulder workout?
• What is the Ronnie Coleman back workout?
• What is the Ronnie Coleman bicep workout?
• What is the Ronnie Coleman arm workout?
• What is the Ronnie Coleman diet and how important is diet for bodybuilders?
• Are there any Ronnie Coleman videos or Ronnie Coleman workout videos that can be followed to tweak and improve my training results?
• Is the Ronnie Coleman workout routine recommended for amateur bodybuilders?

In the Ronnie Coleman workout part 1, we will cover the daily Ronnie Coleman workout routine and training plan.

Ronnie Coleman Workout Routine – Daily Guide

Monday -

Back:

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

Biceps

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

Shoulders

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:

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:

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

Triceps

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

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

Biceps:

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

Shoulders:

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

Friday -

Legs:

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:

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

Triceps:

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 rasies – 450lbs – 4 sets – 12 reps
Seated rasies – 270lbs – 4 sets – 12 reps

Abs (four times per week):

Crunches – 3 sets – failure

Sunday -

Rest

Your Guide to the Ronnie Coleman Workout Routine

The Ronnie Coleman workout is no joke. The workout routine requires time, commitment and money, but most importantly a coach to help you stay on track and build a custom plan to achieve the results that you want in the quickest time possible. If you’re new to bodybuilding, a coach or sidekick is what you need to help you optimize your training and workout routine.

There is only one real muscle building program that will help you build a custom plan to get the results you’re after in the shortest amount of time. You can watch the video here. I only recommend this program because it is based on the Ronnie Coleman workout, which will save you ton of time in the gym by training only the body parts that will work best for your body build.