Ronnie Coleman Workout Routine

Ronnie Coleman is a former American professional bodybuilder with a record 8 consecutive Mr. Olympia titles, and is arguably one of the best bodybuilders ever.

When it involves bodybuilding, he has set the usual in improving the dimensions and definition of muscle.

Within this article, we’ll take a look at the workout program that helped Coleman to grow to be one of the most powerful and heaviest lifting bodybuilders in history.

Current Stats

Height: 1.80 m (5’11”)

Weight: 300 lbs (136 kg)

Age: 55 years old

Birthday: 13th of May, 1964

Birthplace: Monroe, Louisiana

Accolades: The winner of the Mr. Olympia title for 8 years in a row

Workout Principles

Within Coleman routines, he generally mixes up his exercises. He’s targeting every of his frame components with eight-nine distinctive physical activities.

In order to build strength and gain muscle mass, Ronnie Coleman followed the “strength building” technique to training.

Ronnie Coleman’s Workout Routine

At the start of Coleman’s career, he participated in competitive powerlifting that contests the deadlift, bench press, and squats.

He prefers the use of very heavy weights with low repetitions. Instead of doing device exercises, he specializes in the use of loose weights because it helps him enhance his variety of movement and maximize flexibility.

Here is Ronnie Coleman’s exercising routine:

Monday: Quads, hams, and calves

Within this routine, Coleman plays 6 physical activities, however for a complete of three units and 15 reps.

Here’s Ronnie Coleman’s quads, hams, and calves routine:

1. Barbell Squat (three sets, 15 reps)
2. Barbell Hack Squat (three sets, 15 reps)
3. 3. Leg Extensions (three sets, 15 reps)
4. 4. Leg Curls (Standing, Lying, and Seated) (three sets, 15 reps)
5. 5. Seated Single-Leg Curl (three sets, 15 reps)
6. Seated Calf Raise (three sets, 15 reps)

Tuesday: Back and triceps

On Tuesday, Coleman hits back and triceps. There are 7 distinctive physical activities inside Ronnie’s returned and triceps exercising routine.

Here’s Ronnie Coleman’s back and triceps routine:

1. Bent-over Barbell Row (three sets, 15-20 reps)
2. Lying T-Bar Row (three sets, 15-20 reps)
3. 3. One-Arm Dumbbell Row (three sets, 15-20 reps)
4. 4. Wide-Grip Lat Pulldown (three sets, 15-20 reps)
5. 5. Triceps Dips (three sets, 15-20 reps)
6. Standing Dumbbell Triceps-Extension (three sets, 15-20 reps)
7. Lying Triceps Press (three sets, 15-20 reps)

Wednesday: Shoulders

On Wednesday, Ronnie used a shoulder workout routine.

Here’s Ronnie Coleman’s shoulder routine:

1. Overhead Shoulder Press (three sets, 15 reps)
2. Side Lateral Raise (three sets, 15 reps)
3. 3. Front Dumbbell Raise (three sets, 15 reps)
4. 4. Seated Bent-Over Dumbbell Rear Deltoid Raise (three sets, 15 reps)

Thursday: Chest and biceps

On Thursday, Ronnie hits the chest and biceps routine for 6 physical activities. Each exercise has a complete of three sets and 20 reps.

Here’s Ronnie Coleman’s chest and biceps routine:

1. Medium Grip Barbell Bench Press (three sets, 20 reps)
2. Medium Grip Barbell Incline Bench Press (three sets, 20 reps)
3. 3. Decline Barbell Bench Press (three sets, 20 reps)
4. 4. Barbell Curls (three sets, 20 reps)
5. 5. One-Arm Dumbbell Preacher Curl (three sets, 20 reps)
6. Alternate Hammer Curl (three sets, 20 reps)

Friday: Quads, hams, and calves

On Friday, he hits a quads, hams and calves routine.

Here’s Ronnie Coleman’s quads, hams, and calves routine:

1. Barbell Squat (three sets, 15 reps)
2. Barbell Hack Squat (three sets, 15 reps)
3. 3. Leg Extensions (three sets, 15 reps)
4. 4. Leg Curls (Standing, Lying, and Seated) (three sets, 15 reps.
5. 5. Seated Single-Leg Curl (three sets, 15 reps)

6. Seated Calf Raise (three sets, 15 reps)

Saturday: Chest, triceps, and abs

On Saturday, Ronnie targets chest, triceps, and abs.

Here’s Ronnie Coleman’s chest, triceps, and abs routine:

1. Incline Dumbbell Press (3-4 sets, 12 reps)
2. Decline Barbell Press (3-4 sets, 12 reps)
3. 3. Incline Dumbbell Flyes (3-4 sets, 12 reps)
4. 4. Decline Dumbbell Press (3-4 sets, 12 reps)
5. 5. Cambered-Bar Triceps Extensions (Lying and Seated) (3-4 sets, 12 reps)
6. Triceps Dips (3-4 sets, 12 reps)
7. Donkey Calf Raises (3-4 sets, 12 reps)
8. 8. Seated Raises (3-4 sets, 12 reps)
9. 9. Crunches (3-4 sets, 12 reps)

Sunday: Rest

On this present day it’s time for rest. If you don’t rest, you’ll never see the end result of your workout.

Ronnie Coleman’s Diet

Now it’s time to go through Ronnie Coleman’s diet. Coleman included a lot of staple ingredients in his diet.

In addition to chicken, lean beef, eggs, potatoes, beans, rice, and vegetables, he’s taking common servings, protein powders and different supplements. His day by day vitamins program consists of 546g protein, 474g carbs, and 150g fats while the calorie intake is 5562 calories.

Here is Ronnie Coleman’s diet:

Meal 1:

3 to 5 grams of L-Arginine supplement

Meal 2:

¾ cup grits with cheese

2 cups egg whites

1 cup coffee

Meal 3:

1 serving of BCAA

Meal 4:

Two 8oz hen breasts

1 ½ cups brown rice

1 ½ cups pink beans

2 portions cornbread

Meal 5:

3 to 5 grams of L-Arginine

Meal 6:

Two 8oz hen breasts

1 medium-sized baked potato

Meal 7:

9oz filet mignon

5oz hen breasts

1 medium-sized baked potato

French fries

8oz red lemonade

Meal 8:

1 serving of BCAA

Meal 9:

4 scoops of whey blend

Supplements

Ronnie Coleman makes use of the following supplements to assist gasoline his gains:

Whey Blend

BCAA’s

L-Arginine.