Ronnie Coleman Workout Routine

1.Monday – Back

• Deadlifts 805lb Sets: 4- 6-12 reps


• Barbell rows 585lb Sets: 3 - 10-12 reps


• T-bar rows 585lb Sets: 4 - 10 @12reps


• One-arm dumbbell rows 200lb - 3 sets 10-12 reps


• Barbell curls 200lb Sets: 4 -12 reps


• Seated alternate dumbbell curls 90lb @12reps


• Cambered-bar preacher curls 150lb @ 12 reps


• Standing cable curls 200lb @12reps


• Military presses 315lb - 4 sets @10-12 reps


• Seated dumbbell presses 170lb - 4 sets @12reps


• superset with


• Front dumbbell presses: 60lb - 4 sets @12reps

2.Tuesday - Legs

• Squats: 800lb - 5-6 sets @ 2-12 reps


• Leg presses: 2,500 lb - 4 sets @12reps


• Parking-lot lunges: 315lb - 2 sets - 100 yards


• Stiff-leg Deadlifts: 315lb -3 sets @12reps


• Seated leg curls: 200 lb - 3 sets @12reps

3.Wednesday – Chest Focus

• Bench presses: 500lb - 5 sets @12reps


• Incline barbell presses: 405lb - 3 sets @12reps


• Flat dumbbell presses: 200lb - 3 sets @12reps


• Flat flyes: 130lb - 4 sets @12reps


• Seated cambered-bar extensions: 215lb - 3 sets @12reps


• Seated dumbbell extensions: 170lb - 4 sets @12reps


• Close-grip bench presses: 350lb - 4 sets @12reps

4.Thursday – Back Focus

• Barbell rows: 585lb - 5 sets - 10 @12reps


• Pulley Rows: 400lb - 4 sets - 10 @12reps


• Machine pull downs: 350lb - 3 sets - 10 @12reps


• Front pull downs: 350lb - 3 sets - 10 @12reps


• Incline alternate dumbbell curls: 90lb - 4 sets @12reps


• Machine curls: 200lb - 3 sets @12reps


• superset with


• Standing cable curls: 200lb - 4 sets @12reps


• Seated dumbbell presses: 170lb - 4 sets @12reps


• Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps


• Machine raises: 250lb - 3 sets @ 8 - 25 reps

5.Friday – Legs

• Leg extensions: 300lb - 4 sets - 30 reps


• Front squats: 585lb - 4 sets @12- 15 reps


• Hack squats: 900lb - 3 sets @12reps


• Standing leg curls: 125lb - 3 sets @12- 15 reps


• Lying leg curls: 200lb - 4 sets

6.Saturday – Chest

• Incline dumbbell presses: 200lb - 4 sets @12reps


• Decline barbell presses: 500lb - 3 sets @12reps


• Incline dumbbell flyes: 130lb - 3 sets @12reps


• Decline dumbbell presses: 170lb - 3 sets @12reps


• Lying cambered-bar extensions: 215lb - 4 sets @12reps


• triset with


• Machine dips: 360lb - 4 sets @12reps


• triset with


• Seated cambered-bar extensions: 215lb - 4 sets @12reps


• Donkey raises: 450lb - 4 sets @12reps


• Seated raises: 270lb - 4 sets @12reps


• Crunches: 3 sets - failure

7.Sunday – OFF(REST)

- See more at: http://getmascular.blogspot.co.uk/2012/04/ronnie-coleman-workouts-and-diet.html#sthash.8DytXffe.dpuf