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Ronnie Coleman Bodybuilding Workout Routine
Big Ron is now rated as the greatest bodybuilder of all time with his 8 consecutive Mr. Olympia wins. Ronnie never spent his childhood dreaming of becoming a Mr. Olympia champion and was just a normal police offer whose life changed when someone saw his potential.
He was given a lifetime free membership at a Gold's Gym when the owner saw his incredible potential. But that was only the start as his success as a successful bodybuilder comes from years of hard gut-wrenching high intensity training combined with great nutrition.
His daily nutrition and his daily supplements and workout schedule have been published online countless times over the years. It does not come easy as his discipline and tenacity at sticking to a plan is something that we can only now celebrate.
At 5'11" Ron competes at 300 pounds of solid ripped to threads muscle that the bodybuilding world had hitherto never seen before. He trains 5 times a week training his legs twice, hitting his legs on the first day and 5th day doing Quads/Hams/Calves looking like this:
Day 1: Legs
Squats 3 sets 10-15 reps
Hack Squat 3 sets 15-20 reps
Leg Extensions 3 sets 15-20 reps
Standing Leg Curl 3 sets 15-20 reps
Lying Leg Curls 3 sets 15-20 reps
Seated Leg Curl. 3 sets 15-20 reps
Seated Single Leg Curl 3 sets 15-20 reps on each leg
Seated Calf Raise 3 sets 15-20 reps
Day 2: Back/Triceps
Bent-over barbell rows 3 sets 10-15 reps
Lying T-Bar rows 3 sets 15-20 reps
One-Arm Dumbbell Rowing 3 sets 15-20 reps
Wide-Grip Lat Pull-down 3 sets 15-20 reps
Dip Machine 3 sets 15-20 reps
Standing Dumbbell Triceps Extension 3 sets 15-20 reps
Lying Triceps Press 3 sets 15-20 reps
Day 3: Shoulders
Overhead Shoulder Press with Smith Machine 3 sets 10-15 reps
Side Lateral Raise 3 sets 15-20 reps
Front Dumbbell Raise 3 sets 15-20 reps
Bent-Over Rear Delt Raise (seated) 3 sets 15-20 reps
Day 4: Chest/Biceps
Medium Grip Bench-press 3 sets 10-20 reps
Medium Grip Incline Bench-press 3 sets 15-20 reps
Decline Bench-press 3 sets 15-20 reps
Barbell Curl 3 sets 15-20 reps
One Arm D/B Preacher Curl 3 sets 15-20 reps
Alternate Hammer Curl 3 sets 15-20 reps
Day 5 Ronnie would do Quads/Hams/Calves the same as the first day and then rest completely on day 6 and 7.
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