When it comes to bodybuilding, Ronnie Coleman sets the standard for improving muscle size and definition.
So, let’s take a look at Ronnie Coleman Bodybuilding Workout Plan
Ronnie Coleman’s workout routine
Monday: Quads, hams, and calves
Here is Ronnie Coleman’s routine for quads, hams and calves:
- Barbell Squats (3 sets, 15 reps)
- Barbell Hack Squats (3 sets, 15 reps)
- Leg extension (3 sets, 15 reps)
- Extending legs (standing, lying, and sitting) (3 sets, 15 reps)
- Sitting one-legged curl (3 sets, 15 reps)
- Sitting calf raises (3 sets, 15 reps)
Tuesday: Back and Trips
On Tuesday, Coleman hit her in the back and buttocks. Ronnie’s waist and triceps exercise routine consists of 7 different exercises.
Here is Ronnie Coleman’s waist and thighs routine:
- Barbell tilted on rows (3 sets, 15-20 reps)
- Lying T-Bar row (3 sets, 15-20 reps)
- One-armed dumbbell row (3 sets, 15-20 reps)
- Wide grip lat pull down (3 sets, 15-20 reps)
- Triceps dips (3 sets, 15-20 reps)
- Standing dumbbell triceps extension (3 sets, 15-20 reps)
- Lying triceps extension (3 sets, 15-20 repetitions)
Wednesday: Shoulder.
On Wednesday, Ronnie uses shoulder training.
Here’s Ronnie Coleman’s shoulder routine:
- Overhead press (3 sets, 15 reps)
- Side lateral lifts (3 sets, 15 reps)
- Front dumbbell raises (3 sets, 15 reps)
- Deltoide lifts behind using dumbells whilesitting (3 sets, 15 reps)
Thursday: Chest and biceps.
On Thursday, Ronnie Coleman Bodybuilding Workout Plan includes trainingthe chest and biceps in 6 exercises. Each exercise involves a total of 3 sets and 20 repetitions.
Here is Ronnie Coleman’s chest and biceps routine:
- Medium grip barbell bench press (3 sets, 20 reps)
- Medium Grip Uncle Barbell Bench Press (3 sets, 20 reps)
- Reject barbell bench press (3 sets, 20 reps)
- Barbell Curl (3 sets, 20 reps)
- Preacher curled with armed dumbbells (3 sets, 20 reps)
- Replacement hammer curl (3 sets, 20 reps)
Friday: Quads, ham and calf
On Fridays, he makes it a habit for quads, hams and calves.
Here is Ronnie Coleman’s routine for quads, hams and calves:
- Barbell Squats (3 sets, 15 reps)
- Barbell Hack Squats (3 sets, 15 reps)
- Leg extension (3 sets, 15 reps)
- Curling legs (standing, lying and sitting) (3 sets, 15 reps)
- Curl one leg squat (3 sets, 15 reps)
- Raising a sitting calf (3 sets, 15 reps)
