Ronnie Coleman
Ronnie Coleman

Ronnie Coleman´s workout

Workout routine of Ronnie Coleman, who is the world recordman and holder of 8 titles from Mr. Olympia. Except of this, he is owner of 26 wins from IFBB Professional, what represents the record in number of wins in his category. Without doubts he deserves all the fame and mark as legend.

Ronnie´s workout in the beginning can be marked as power lifting, which is represent mainly by 3 exercises – deadlifts, squats and bench press. He always prefer heavy weights instead of light weights, which he labels as waste of time if you want to progress. That´s why he is one of the strongest bodybuilders in the world.

Training plan of Ronnie Coleman

His training plan consist from 6 days of workout and one day off

1. Monday – Quadriceps, hamstrings and Calf

Squat with a two-handed barbell back – 3 sets of 10-15 reps

Hack squat machine – 3 sets of 15-20 reps

Leg extensions – 3 sets of 15-20 reps

Burying standing – 3 sets of 15-20 reps

Burying supine – 3 sets of 15-20 reps

Leg extensions on standard machines – 3 sets 15- 20 reps

Single leg extension, with only one leg – 3 sets of 15-20 reps

Calf Raises the sitting – 3 sets of 15-20 reps

2. Tuesday – Back and Triceps

Attracted large dumbbells bending over palms up grip – 3 sets of 10-15 reps

Closing two-handed dumbbell bending over with T bracket – 3 sets of 15-20 reps

Snapping dumbbells to the hull in the precolumn with support – 3 sets of 15-20 reps

Moving pulley front head – 3 sets of 15-20 reps

Crank the parallel bars – 3 sets of 15-20 reps

Curling dumbbells behind your head while standing – 3 sets of 15-20 reps

French pressure lying on a bench with two-handed Z-Numeric barbell – 3 sets of 15-20 reps

3. Wednesday – Shoulders

Smith machine, vertical pressures on front – 3 sets of 10-15 reps

Side side raises – 3 sets of 15-20 reps

Front side raises – 3 sets of 15-20 reps

Side side raises sitting in a slight forward bend – 3 sets of 15-20 reps

4. Thursday – Chest and Biceps

Pressure on a flat bench with two-hand barbell – 3 sets of 10-20 reps

Pressure on the incline bench with two-hand barbell – 3 sets of 15-20 reps

Pressure on the incline bench upside down with two-hand barbell – 3 sets of 15-20 reps

Two-handed curls with barbell – 3 sets of 15-20 reps

Curls with dumbbells jenodručnými with dialing – 3 sets of 15-20 reps

Hammer curls with dumbbells – 3 sets of 15-20 reps

5. Friday – Quadriceps, Hamstrings and Calf absolutelly same as Monday

6. Saturday – Chest, Triceps and Calf

Pressures on a flat bench with dumbbells – 4 sets 12 reps

Pressure on the incline bench upside down with two-hand barbell – 3 sets of 15-20 reps

Moving rollers – 3 sets 12 reps

Pressure on the incline bench upside down with dumbbells – 3 sets 12 reps

French bench press with a barbell of constituent Ambidextrous – 4 sets of 12 reps

Crank the parallel bars with the machine – 4 sets 12 reps

Moving pulley combined with rope Download Managers – 4 sets 12 reps

Donkey calf raises the forward bend – 4 sets of 12 reps

Calf Raises the sitting – 4 sets of 12 reps

Crunch – 3 sets of 12 reps

7. Sunday – day off, it can be used for regeneration 

 

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Born: 18.8.1992 Weight: 90 kg Height: 190 cm I did Professional swimming more than 15 years. Achievements from swimming: master of country and i was a part of many international competitions. I started with fitness life before 4 years and nowadays it is my great passion. Interests: Everything, what is a part of the sport (swimming, running, tourism, cardio activities, fitness and healthy life style), music, food, relax, PC...

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