Ronnie Coleman’s Workout Routine

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

Addintionally :

Calves ( twice a week )

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

Abs ( four times a week )

Crunches – 3 sets – failure

Sunday : Rest


  1. David says:

    Hi, i once was a passionate bodybuilder seven years ago but i have recently dtarted again, with passion still. can you please recommend a training programme for me & send it. i’m training approximately an Hour a day 5 days a week. thank you

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