Ronnie Coleman is a former American professional bodybuilder with a record 8 title Mr. Olympia is a row and can be said to be one of the best bodybuilders ever.
When it comes to bodybuilding, it has set standards in increasing the size and muscle definition.
In this article, we will see a training program that helps Coleman become one of the strongest and toughest bodybuists in history.
Current statistics
Height: 1.80 m (5’11 “)
Weight: 300 lbs (136 kg)
Age: 55 years old
Birthday: May 13, 1964
Birthplace: Monroe, Louisiana
Award: Winner of Mr. Olympia for eight consecutive years
Practice principle
In Coleman’s routine, he usually mixed his training. He concentrated on each part of his body with different 8-9 exercises.
To build strength and get muscle mass, Ronnie Coleman follows the approach “development of the power” for training.
Ronnie Coleman Routine Training
At the beginning of Coleman’s career, he participated in competitive powerlifting that opposed deadlifts, press benches, and squat.
He prefers to use a very heavy load with low repetition. Instead of doing machine exercises, it focuses on using free loads because it helps it increase the reach of its movement and maximize flexibility.
This is Ronnie Coleman’s exercise routine:
Monday: front thighs, ham and calves
In this routine, Coleman did 6 exercises, but for a total of 3 sets and 15 reps.
This is a front thigh, ham, and calf Ronnie Coleman:
1. Barbell squat (3 sets, 15 repetitions)
2. Barbell Hack Squat (3 sets, 15 Repsi)
3. foot extension (3 sets, 15 repetitions)
4. Curly legs (stand, lie down and sit down) (3 sets, 15 repetitions)
5. Curl single-leg sitting (3 sets, 15 repetitions)
6. Sit Calf Up (3 sets, 15 Repsi)
Tuesday: return and triceps
On Tuesday, Coleman retreated and triceps. There are 7 different exercises in Ronnie’s back exercise routine and triceps.
This is Ronnie Coleman’s back and routine triceps:
1. Bent-over barbel line (3 sets, 15-20 repetition)
2. Lying the T-bar line (3 sets, 15-20 repetitions)
3. Row of one arm dumbbel (3 sets, 15-20 repetition)
4. Pulldown lat wide handle (3 sets, 15-20 repetition)
5. Triceps dips (3 sets, 15-20 repetitions)
6. Standing dumbbell triceps-extension (3 sets, 15-20 repetitions)
7. Lying Triceps Press (3 sets, 15-20 Repsi)
Wednesday: shoulder
On Wednesday, Ronnie uses the shoulder training routine.
This is the routine shoulder Ronnie Coleman:
1. Press the shoulder overhead (3 sets, 15 repetitions)
2. Side lateral rise (3 sets, 15 repetitions)
3. Dumbbell front increases (3 sets, 15 repetitions)
4. Sit Bent-over Dumbbell Rear Deltoid Rise (3 sets, 15 Repsi)
Thursday: chest and biceps
On Thursday, Ronnie hit the chest and routine biceps for 6 exercises. Each exercise has a total of 3 sets and 20 reps.
This is Ronnie Coleman’s chest and routine biceps:
1. Medium Grip Barbell Bench Press (3 sets, 20 Repsi)
2. Medium Grip Barbell Incline Bench Press (3 sets, 20 Repsi)
3. Refuse Bentl Bench Press (3 sets, 20 Repsi)
4. Barbell Curls (3 sets, 20 repetitions)
5. Curly preacher dumbbell one-arm (3 sets, 20 repetitions)
6. Alternate Hammer Curl (3 sets, 20 repetitions)
Friday: Front, Ham, and Betis Things
On Friday, he touched the thighs, ham, and routine calf.
This is a front thigh, ham, and calf Ronnie Coleman:
1. Barbell squat (3 sets, 15 repetitions)
2. Barbell Hack Squat (3 sets, 15 Repsi)
3. foot extension (3 sets, 15 repetitions)
4. Curly legs (stand, lie down and sit down) (3 sets, 15 repetitions)
5. Curl single-leg sitting (3 sets, 15 repetitions)
6. Sit Calf Up (3 sets, 15 Repsi)
Saturday: chest, triceps, and abs
On Saturday, Ronnie targets her chest, triceps and stomach.
This is Ronnie Coleman’s chest, triceps, and ABS routine:
1. Inklin Dumbbell Press (3-4 sets, 12 Reps)
2. Down Barbell Press (3-4 sets, 12 Repsi)
3. Dumbbell Lights slopes (3-4 sets, 12 repetitions)
4. Decrease Dumbbell Press (3-4 sets, 12 Reps)
5. Extensions triceps cambered-bar (lying and sitting) (3-4 sets, 12 repetitions)
6. Dips triceps (3-4 sets, 12 repetitions)
7. Donkey Calf Raises (3-4 Set, 12 Repsi)
8. Increase Raises (3-4 sets, 12 Repsi)
9. Crunches (3-4 sets, 12 repetitions)
Sunday: rest
Today it’s time to rest. If you don’t rest, you will never see the results of your practice.
Diet Ronnie Coleman.
Now it’s time to go on a diet Ronnie Coleman. Coleman includes a lot of staple food in the food.
In addition to chicken, lean beef, eggs, potatoes, beans, rice, and vegetables, it often takes protein powder portions and other supplements. The daily nutritional program includes 546G, 474G carbohydrate protein, and 150g fat while calorie intake is 5562 calories.
This is a diet Ronnie Coleman:
Eat 1:
3 to 5 grams of L-arginine supplements
Eat 2:
¾ grits porridge cup with cheese
2 cups of egg white
1 cup of coffee
Eat 3:
1 portion of BCAA.
Eat 4:
Two breast 8oz breasts
1 ½ cup of brown rice
1 ½ cup of red beans
2 corn bread
Eat 5:
3 to 5 grams of L-arginine
Eat 6:
Two breast 8oz breasts
1 medium sized baked potato
Eat 7:
9oz filet mignon.
5 oz chicken breast
1 medium sized baked potato
French fries
8oz pink lemonade.
Eat 8:
1 portion of BCAA.
Eat 9:
4 spoons of whey
Supplement
Ronnie Coleman uses the following supplement to help trigger the increase:
- Whey Blend.
- BCAA’s.
- L-arginine.
Summary
Ronnie Coleman is one of the best bodybuilders of all time. He has included his name into a notebook by winning 26 times as the Professional International Bodybuilding Federation (IFBB).
What do you think about Ronnie Coleman’s routine and diet? Leave a comment below.