Ronnie Coleman Workout Routine

Ronnie Coleman Workout Routine

Do you want to be body builder like Big Ron (Ronnie Coleman) who is eight times Mr. Olympia title holder? It is not an easy work. He built his body with hardcore exercises and now you can know his technique from his videos. Otherwise you need to follow Ronnie Coleman workout routine. The Ronnie Coleman workout routine is given below:

Monday

Ronnie Coleman Workout Routine: Back

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

Ronnie Coleman Workout Routine: Biceps

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

Ronnie Coleman Workout Routine: Shoulders

• Military presses – 315 lbs – 4 sets – 10 to 12 reps
• Seated dumbbell presses -170 lbs -4 set – 12 reps
• Superset with front dumbbell presses -60 lbs – 4 sets – 12 reps

Tuesday

Ronnie Coleman Workout Routine: Legs

• Squats – 800 lbs – 5 to 6 sets – 2 to 12 reps
• Leg presses-2500 lbs -4 sets -12 reps
• Parking-lot lunges – 315 lbs – 2 sets – 100 yards
• Stiff-leg dead lifts – 315 lbs – 3 sets -12 reps
• Seated leg curls -200 lbs – 3 sets -12 reps

Wednesday

Ronnie Coleman Workout Routine: Chest

• Bench presses -500 lbs -5 sets – 12 reps
• Incline barbell presses – 405 lbs – 3 sets- 12 reps
• Flat dumbbell presses -200 lbs – 3 sets -12 reps
• Flat fly’s -130 lbs -4 sets – 12 reps

Ronnie Coleman Workout Routine: Triceps

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

Thursday

Ronnie Coleman Workout Routine: Back

• Barbell rows -585 lbs- 5 sets -10 to 12 reps
• Pulley rows -400 lbs – 4 sets – 10 to 12 reps
• Machine pull downs – 350 lbs – 3 sets – 10 to 12 reps
• Front pull downs – 350 lbs – 3 sets -10 to 12 reps

Ronnie Coleman Workout Routine: Biceps

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

Ronnie Coleman Workout Routine: Shoulders

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

Friday

Ronnie Coleman Workout Routine: Legs

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

Saturday

Ronnie Coleman Workout Routine: Chest

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

Ronnie Coleman Workout Routine: Triceps

• Lying cambered –bar extension – 215 lbs -4 sets – 12 reps
• Tri set with machine dips – 360 lbs – 4 sets – 12 reps
• Tri set  with seated cambered-bar extension – 170 lbs -4 sets – 12 reps

Additionally:

• Calves (twice a week)
• Abs (Four times a week)
• Crunches- 3 sets –failure
• Seated raising -270 lbs – 4 sets – 12 reps

Sunday (off)

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Ronnie Coleman Workout

Ronnie Coleman Workout

Ronnie Coleman Workout: the right way to build your muscles faster

The Ronnie Coleman Workout seems to be the hype of the net lately, and it’s no wonder why! Strongest man Coleman lifts over 2,000 pounds when he pumps iron, and that is just on Monday alone! Thorough Ronnie Coleman Workout plan Ronnie focuses almost primarily on building definition, as well as size. Sunday is the only day of rest in the Ronnie Coleman Workout, pushing him to 6 days a week in the gym. With a workout like this it’s not a surprise that it has swept across the web so quickly. For those wondering just what goes on in the gym with the Ronnie

Ronnie Coleman Workout

Coleman Workout, you have come to the right place to find out.

Ronnie Coleman Workout: hard week training program that Ronnie constantly follows

An average Monday consist of about 4 sets of deadlifts, 3 sets of barbell rows, 3 sets of T-bar rows, 4 sets of barbell curls, and 4 sets of military presses. Once that is completed in the Ronnie Coleman Workout, Coleman then moves on to do 12 reps of Cambered-bar preacher curls, 12 reps of Seated alternate dumbbell curls, 3 sets of  One-arm dumbbell rows, 12 reps of Standing cable curls, and finally 4 sets of Seated dumbbell presses. At the end of the day the Ronnie Coleman Workout ends with a super set of front dumbbell presses. If that’s not enough to impress you, Coleman still fully devotes himself to 5 more days in the gym throughout the week as well (Ronnie Coleman Workout is very hard).

Ronnie Coleman Workout: the next day

Tuesday the Ronnie Coleman Workout ends up being a day for the legs as Ronnie tries to stay focused on squats and parking lot lunges. Once he finishes those up he moves on to conquer stiff leg deadlifts, leg presses and seated leg curls. In doing so, he strengthens and builds his legs more and more every time he works out.  Your average Tuesday with the Ronnie Coleman Workout, totals to an astonishing 1,600 + pounds of weight lifted. Believe it or not this weight in pounds is exceeded to 1,900+ on Wednesday when Coleman begins working on his presses and extensions.

Ronnie Coleman Workout: the weekend

Throughout Thursday Friday and Saturday with the Ronnie Coleman Workout professional bodybuilder, the entire body continues to be worked out. With more leg squats and curls Coleman keeps building and sculpting his body in the gym. On just these three days alone a combined total of 7,275 pounds of weight is lifted. That is more than most people who work out usually lift within a week. The Ronnie Coleman Workout successfully combines building, sculpting and toning giving any body builder the look that they have been longing for.

Ronnie Coleman Workout: important tips

As with any workout, anyone that is attempting to do the Ronnie Coleman Workout should be safe in doing so. Always stay hydrated and never try to ignore the signs that your body has had enough. As any good body builder knows, building mass muscle and strength will take some time to fully achieve. If you’re planning to do the Ronnie Coleman Workout remember to give yourself time to get the results you are after. Hit the gym hard and follow the example of Coleman and you too could be a “strong man!” (Ronnie Coleman Workout is hard)

Ronnie Coleman Workout: Conclusions

Ronnie Coleman workout program it’s really hard, but if you want there is a solution:

===> Find Out More About the Ronnie Coleman Workout Rules – The Fastest Ways to Build Muscle Exposed.

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