Ronnie Coleman Workout Routine

Ronnie Coleman is a retired American professional bodybuilder and the winner of the Mr. Olympia bodybuilding title 8 years in a row and is regarded as one of the greatest bodybuilders of all time.
Ronnie, besides this diet also takes tablets of Vitamin C, Vitamin E, Multi-Vitamin, Chromium, Glucosamine, Multi-Mineral, Liver Tablets, Calcium, regularly.
Follow Ronnie’s routine and build your body like him. 




About Ronnie Coleman

  •  Full Name:- Ronnie Dean Coleman
  •  Nickname:The Unbelievable
  •  Born :- May 13, 1964, Bastrop, Louisiana, U.S.
  •  Occupation:- Retired Professional Bodybuilder 
  •  Education:- Bastrop High School and B.S degree in accounting from Grambling State University
  •  Best win:- IFBB Mr. Olympia 1998–2005
  •  Best Known For:- Won 8 titles as Mr. Olympia and also 26 titles as IFBB professional
  •  Religion:- Christian
  •  Nationality:- American
  •  Birth Sign:- Taurus
  •  Spouse :- Rouaida Christine Achkar
  •  Successor:- Jay Cutler



Body Measurement 

  •  Height :- 5 ft 11 in (1.80 m)
  •  Weight :- Contest: 300 pounds (136 kg), Off season: 340 pounds (154 kg)
  •  Chest :- 58 inch
  •  Waist :– 36 inch
  •  Biceps :– 24 inch
  •  Calves :– 22 inch
  •  Thighs :- 36 in
  •  Eye Color :- Black


Diet


10:00 AM

  • Nitrix Tablets ( 6 to 8 tabs)

10:30 AM

  • Grits with Cheese (3/4 cup) 
  • Egg Whites (2 cups)
  • Coffee (1 cup)

12:30 PM

  • Pre-Workout:- 1 scoop of NO XPLODE
  • Post-Workout:- 2 scoops of Cell Mass and Nitrix tablets  (6 to 8 tabs)

4 PM

  • Chicken Breasts (2 8oz breasts)
  • Red Beans (1.5 cups)
  • Brown Rice ( 1.5 cups) 
  • Cornbread (2 pieces)

06:30 PM

  • Nitrix Tablets ( 6 to 8 tabs) 

7 PM

  • Chicken Breasts (2 8oz breasts)
  • Baked Potato (1 medium)

10:00 PM

  • Filet Mignon (9oz)
  • Chicken Breasts (5 oz)
  • Baked Potato (1 medium)
  • French Fries (1 plate) 
  • Pink Lemonade (8 oz)

12:00 AM

  • Cell Mass (2 scoops)

1:30 AM

  • SYNTHA-6  (4 scoops)

The approximate nutrition intake for the whole diet plan is as follows –

  • Calories:- 5562
  • Fats:-150g
  • Protein:-546g 
  • Carbs:- 474g



Routine 


Day 1 :- Quads / Hams / Calves 
Day 2 :- Back / Triceps 
Day 3 :- Shoulders 
Day 4 :- Chest / Biceps 
Day 5 :- Quads / Hams / Calves 
Day 6 :- Chest/Triceps/Calves
Day 7 :- Rest 



Exercises 



DAY 1 ( Quads/Hams/Calves) 

  1. Barbell Squat ( 3 sets of 10-15 reps) 

  2. Barbell Hack Squat ( 3 sets of 15-20 reps) 

  3. Leg Extensions ( 3 sets of 15-20 reps) 

  4. Standing Leg Curl ( 3 sets of 15-20 reps)

     

  5. Lying Leg Curls ( 3 sets of 15-20 reps) 

  6. Seated Leg Curl ( 3 sets of 15-20 reps) 

  7. Seated Single Leg Curl ( 3 sets of 15-20 reps, each leg) 

  8. Seated Calf Raise ( 3 sets of 15-20 reps) 


DAY 2 ( Back/Triceps) 


Back

  1. Bent Over Barbell Row ( 3 sets of 10-15 reps) 

  2. Lying T-Bar Row ( 3 sets of 15-20 reps) 

  3. One-Arm Dumbbell Row ( 3 sets of 15-20 reps) 

  4. Wide-Grip Lat Pulldown ( 3 sets of 15-20 reps) 

Triceps

  1. Dip Machine ( 3 sets of 15-20 reps) 

  2. Standing Dumbbell Triceps Extension ( 3 sets of 15-20 reps) 

  3. Lying Triceps Press ( 3 sets of 15-20 reps) 


DAY 3 ( Shoulders) 

  1. Smith Machine Overhead Shoulder Press ( 3 sets of 10-15 reps) 

  2. Side Lateral Raise ( 3 sets of 15-20 reps) 

  3. Front Dumbbell Raise ( 3 sets of 15-20 reps) 

  4. Seated Bent-Over Rear Delt Raise ( 3 sets of 15-20 reps) 


DAY 4 ( Chest/Biceps) 



Chest

  1. Barbell Bench Press – Medium Grip ( 3 sets of 10-20 reps) 

  2. Barbell Incline Bench Press – Medium Grip ( 3 sets of 15-20 reps) 

  3. Decline Barbell Bench Press ( 3 sets of 15-20 reps) 

Biceps

  1. Barbell Curl ( 3 sets of 15-20 reps) 

  2. One Arm Dumbbell Preacher Curl ( 3 sets of 15-20 reps) 

  3. Alternate Hammer Curl ( 3 sets of 15-20 reps) 


DAY 5 ( Quads/Hams/Calves) 


  1. Barbell Squat ( 3 sets of 10-15 reps) 

  2. Barbell Hack Squat ( 3 sets of 15-20 reps) 

  3. Leg Extensions ( 3 sets of 15-20 reps) 

  4. Standing Leg Curl ( 3 sets of 15-20 reps) 

  5. Lying Leg Curls ( 3 sets of 15-20 reps) 

  6. Seated Leg Curl ( 3 sets of 15-20 reps) 

  7. Seated Single Leg Curl ( 3 sets of 15-20 reps, each leg) 

  8. Seated Calf Raise ( 3 sets of 15-20 reps) 


DAY 6 ( Chest/Triceps/Calves) 



Chest

  1. Incline dumbbell press ( 4 sets of 12 reps) 

  2. Decline barbell press ( 3 sets of 12 reps) 

  3. Incline dumbbell flyes ( 3 sets of 12 reps) 

  4. Decline dumbbell press ( 3 sets of 12 reps) 

Triceps

  1. Skullcrushers ( 4 sets of 12 reps) 

  2. Triset with Machine pressdown dips ( 4 sets of 12 reps) 

  3. Triset with Seated tricep extensions ( 4 sets of 12 reps) 

Calves

  1. Donkey raises ( 4 sets of 12 reps) 

  2. Seated Calf raises ( 4 sets of 12 reps) 

  3. Crunches 




Favorite Exercises


  1. Bench Presses for Chest

  2. Squats for Legs

  3. Barbell Rows for Back

  4. Seated Military Press for Shoulders

  5. Lying Extensions for Triceps

  6. Preacher Curls for Biceps









Quote :
Hard work and training. There’s no secret formula. I lift heavy, work hard and aim to be the best.
– Ronnie Coleman 


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