Mr Olympia Ronnie Coleman Workout Routine
Ronnie Dean “Big Ron” Coleman is an American professional bodybuilder, who started bodybuilding on the suggestion of his friend Gustavo Arlotta (Arlotta was a fellow officer at Arlington, Texas with Ronnie).
Ronnie was born on May 13, 1964 (48 years old). Ronnie Coleman is 5 ft 11 inch tall and weighs around 150 kg, normally. See Ronnie Coleman Measurements, here.
![](https://cdn.statically.io/img/healthyceleb.com/wp-content/uploads/2012/06/ronnie_coleman_police_officer_uniform.jpg)
Ronnie Coleman holds the record of 8 titles of Mr. Olympia and also the record of most wins (26 wins) as an IFBB (International Federation of Body Builders) professional.
Ronnie Coleman Workout Routine
![](https://cdn.statically.io/img/healthyceleb.com/wp-content/uploads/2012/06/ronnie_coleman_body_ifbb.jpg)
Ronnie Coleman used to workout from 11am onwards starting from Monday with the following exercises, and Sunday is the holiday. Ronnie does Aerobic work after he finished the shift as a police officer (In Arlington, Texas, His shift was from 3-11PM from Sunday to Thursday). Ronnie goes to Metroflex gym in Arlington, Texas and does these exercises –
Monday – Quads/Hams/Calves
- Barbell Squat – 3 sets 10-15 reps
- Hack Squat – 3 sets of 15-20 reps
- Leg Extensions – 3 sets of 15-20 reps
- Standing Leg Curl – 3 sets of 15-20 reps
- Lying Leg Curls – 3 sets of 15-20 reps
- Seated Leg Curl – 3 sets of 15-20 reps
- Seated Single Leg Curl – 3 sets of 15-20 reps, each legs
- Seated Calf Raise – 3 sets of 15-20 reps
![](https://cdn.statically.io/img/healthyceleb.com/wp-content/uploads/2012/06/Ronnie_Coleman_Back_Body.jpg)
Tuesday – Back/Triceps
Bent Over Barbell Row – 3 sets of 10-15 reps
Lying T-Bar Row – 3 sets of 15-20 reps
One Arm Dumbbell Row – 3 sets of 15-20 reps
Wide Grip Lat Pull Down – 3 sets of 15-20 reps
Dip Machine – 3 sets of 15-20 reps
Standing Dumbbell Triceps Extension – 3 sets of 15-20 reps
Lying Triceps Press – 3 sets of 15-20 reps
Wednesday – Shoulders
Smith Machine Overhead Shoulder Press– 3 sets of 10-15 reps
Side Lateral Raise – 3 sets of 15-20 reps
Front Dumbbell Raise – 3 sets of 15-20 reps
Seated Bent Over Rear Delt Raise – 3 sets of 15-20 reps
![](https://cdn.statically.io/img/healthyceleb.com/wp-content/uploads/2012/06/Ronnie_Coleman_Bodybuilding.jpg)
Thursday – Chest/Biceps
Barbell Bench Press – 3 sets of 10-20 reps
Barbell Incline Bench Press – 3 sets of 15-20 reps
Decline Barbell Bench Press – 3 sets of 15-20 reps
Barbell Curl – 3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl – 3 sets of 15-20 reps
Hammer Curls – 3 sets of 15-20 reps
![](https://cdn.statically.io/img/healthyceleb.com/wp-content/uploads/2012/06/ronnie-coleman-and-wife-christine.jpg)
Friday – Quads/Hams/Calves
Barbell Squat – 3 sets of 10-15 reps
Hack Squat – 3 sets of 15-20 reps
Leg Extensions – 3 sets of 15-20 reps
Standing Leg Curl – 3 sets of 15-20 reps
Lying Leg Curls – 3 sets of 15-20 reps
Seated Leg Curl – 3 sets of 15-20 reps
Seated Single Leg Curl – 3 sets of 15-20 reps, each legs
Seated Calf Raise – 3 sets of 15-20 reps
![](https://cdn.statically.io/img/healthyceleb.com/wp-content/uploads/2012/06/hands_ronnie_coleman_bodybuilding.jpg)
Saturday – Chest/Triceps/Calves
- Incline dumbbell press – 4 sets of 12 reps
- Decline barbell press – 3 sets of 12 reps
- Incline dumbbell flyes – 3 sets of 12 reps
- Decline dumbbell press – 3 sets of 12 reps
- Skullcrushers – 4 sets of 12 reps
- Triset with Machine pressdown dips – 4 sets of 12 reps
- Triset with Seated tricep extensions – 4 sets of 12 reps
- Donkey raises – 4 sets of 12 reps
- Seated raises – 4 sets of 12 reps
- Crunches – 3 sets of 12 reps
Sunday – Rest
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