Details and Workout Routine of Ronnie Coleman

By | September 8, 2018

Ronnie Dean Coleman is the real name of Ronnie Coleman. He was born on May 13, 1964. Ronnie is a retired American Professional Body Builder. He won Mr Olympia title for the eight years in a row. People also call him the greatest bodybuilder of all time. He also has the record of most wins as an IFBB professional with 26, which was later broken by Dexter Jackson.

Ronnie Coleman

Ronnie Coleman

Coleman has graduated from Grambling State University in 1984 with a BS. degree in Accounting. After graduating he became a police officer in Texas.  He served in this post for 184 to 2000. He worked as a reserve police officer until 2003.

There are years of hard work behind Ronnie Coleman’s success. Today we will have a look at his workout routine, to know what he did to be the greatest bodybuilder of all time.

Workout routine of Ronnie Coleman

Day 1 workout of Ronnie Coleman

  • He starts his day one workout with 3 sets Barbell Squat of 15 reps.
  • Then he performs 3 sets of Barbell Hack Squat of 15 reps.
  • Next, he does 3 sets of Leg Extensions of 15 reps.
  • After that, he performs 3 sets of Leg Curls (Standing, Lying, and Seated) of 15 reps.
  • Then he performs Seated Single-Leg Curl of 3 sets of 15 reps.
  • At last, he performs Seated Calf Raise of 3 sets of 15 reps.
Ronnie Coleman

Ronnie Coleman

Day 2 workout of Ronnie Coleman

  • On Day 2 he starts by doing 3 sets Bent-over Barbell Row of 20 reps.
  • Then he performs Lying T-Bar Row of 3 sets of 20 reps.
  • Next, he performs One-Arm Dumbbell Row of 3 sets of 20 reps.
  • After that, he performs 3 sets of Wide-Grip Lat Pulldown of 20 reps.
  • Then he does 3 sets of Triceps Dips of 20 reps.
  • And next, he performs Standing Dumbbell Triceps-Extension of 3 sets of 20 reps.
  • At last, he does 3 sets of Lying Triceps Press of 20 reps.

Day 3 workout of Ronnie Coleman

Ronnie Coleman

Ronnie Coleman

  • For his day 3 workout session, he performs Overhead Shoulder Press of 3 sets of 15 reps.
  • Then he does 3 sets of Side Lateral Raise of 15 reps.
  • Next, he performs 3 sets of Front Dumbbell Raise of 15 reps.
  • And at last, he performs Seated Bent-Over Dumbbell Rear Deltoid Raise of 3 sets of 15 reps.

Day 4 workout of Ronnie Coleman

  • He starts his day 4 workout session with 3 sets of Medium Grip Barbell Bench Press of 20 reps.
  • Then he performs 3 sets of Medium Grip Barbell Incline Bench Press of 20 reps.
  • Next, he does Decline Barbell Bench Press of 3 sets of 20 reps.
  • After that, he performs 3 sets of Barbell Curls of 20 reps.
  • Then he does 3 sets of One-Arm Dumbbell Preacher Curl 20 arms.
  • At last, he performs Alternate Hammer Curl of 3 sets of 20 reps.

Day 5 workout of Ronnie Coleman

Ronnie Coleman

Ronnie Coleman

  • On his 5th day workout, he performs 3 sets of Barbell Squat of 15 reps.
  • Next, he does 3 sets of Barbell Hack Squat of 15 reps.
  • Then he does Leg Extensions of 3 sets of 15 reps.
  • After that, he performs Leg Curls (Standing, Lying, and Seated) of 3 sets of 15 reps.
  • Next, he does 3 sets of Seated Single-Leg Curl 15 reps.
  • And at last, he performs Seated Calf Raise of 3 sets of 15 reps.

Day 6 workout of Ronnie Coleman

  • For his day 6 workout, he begins his workout session with 3 sets of Incline Dumbbell Press of 20 sets.
  • Then he does 3 sets of Decline Barbell Press of 20 reps.
  • After that, he also performs Incline Dumbbell Flyes of 3 sets of 20 reps.
  • Next, he does 3 sets of Decline Dumbbell Press of 20 reps.
  • Then he performs Cambered-Bar Triceps Extensions (Lying and Seated) of 3 sets of 20 reps.
  • After that, he does Triceps Dips of 3 sets of 20 reps.
  • Next, he performs 3 sets of Donkey Calf Raises of 20 reps.
  • Then he does Seated Raises of 3 sets of 20 reps.
  • And at last, he performs Crunches of 3 sets of 20 reps.

Last Blog- Cass Martin 

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Reference Article- Workout and Details

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