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21Jul/110

Ronnie Coleman Workout routine complete plan muscle building secrets

Ronnie-Coleman-Body

Ronnie-Coleman-Body

8 times Mr Olympica Ronnie Coleman is known as the very best among body builders and most people want to imitate his workout and diet . His height is 5'11" and his weight is 135kg "(on season) and 150kg(off season). with Lee Haney , he holds the record of 8 successive wins at Mr Olympia . Its obvious that he needs a very extensive work out to develop and maintain big muscles like those so lets find out his workout routine 

Ronnie Colman Workout routine :

Monday:

Back: Deadlifts (4 sets, 6-12 reps), Barbell rows (3 sets, 10-12 reps), T-bar rows (3 sets, 10-12 reps), One-arm dumbbell rows (3 sets, 10-12 reps)
Biceps: Barbell curls (4 sets, 12 reps), Seated alternate dumbbell curls (12 reps), Cambered-bar preacher curls (12 reps), Standing cable curls
Shoulders: Military presses (4 sets, 10-12 reps), Seated dumbbell presses (4 sets, 12 reps), Front dumbbell presses (4 supersets, 12 reps)

 

Tuesday:

Legs: Squats (5-6 sets, 2-12 reps), Legpresses (4 sets, 12 reps), Parking-lot lunges (2 sets), Stiff-leg deadlifts (3 sets, 12 reps), Seated leg curls (3 sets, 12 reps)

 

Wednesday :

Chest: Bench presses (5 sets, 12 reps), Incline barbell presses (3 sets, 12 reps), Flat dumbbell presses (3 sets, 12 reps), Flat flyes (4 sets, 12 reps)
Triceps: Seated cambered-bar extensions (3 sets, 12 reps), Seated dumbbell extensions (4 sets, 12 reps), Close-grip bench presses (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 (4 sets, 12 reps), Machine curls (3 sets, 12 reps), Standing cable curls (4 supersets, 12 reps)
Shoulders: Seated dumbbell . presses (4 sets, 12 reps), Front dumbbell rasies (3 sets, 8-25 reps), Machine rasies (3 sets, 8-25 reps)

 

Ronnie-Coleman-Body

Ronnie-Coleman-Body

Friday :

Legs: Leg extensions (4 sets, 30 reps), Front squats (4 sets, 12-15 reps)
Hack squats (3 sets, 12 reps), Standing leg curls (3 sets, 12-15 reps), Lying leg curls (4 sets)

 

Saturday :

Chest: Incline dumbbell presses (4 sets, 12 reps), Decline barbell presses (3 sets, 12 reps), Incline dumbbell flyes (3 sets, 12 reps), Decline dumbbell presses (3 sets, 12 reps)
Triceps: Lying cambered-bar extensions (4 sets, 12 reps), Machine dips (4 sets, 12 reps), Seated cambered-bar extensions (4 sets, 12 reps)

Additionally:

Calves (2 times a week): Donkey rasies (4 sets, 12 reps), Seated rasies (4 sets, 12 reps)

Abs (4 times a week): Crunches (3 sets, failure)

Sunday – Rest

 

 Also have a look at : Ronnie Coleman Diet

LEGEND'S WORKOUT -

RONNIE COLEMAN | JAY CUTLER | ARNOLD SCHWARZENEGGER

BROCK LESNAR | THE ROCK  |  JOHNNY DEPP | LE BRON JAMES | PAUL WALKER| ROBERT PATTISON | RONNIE COLEMAN  | TAYLOR LAUNTER | DAVID BECHKAM | HENRY CAVILL | BRAD PITT | CHRIS EVANS | CHRIS HEMSWORTH

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