Who is Ronnie Coleman | Ronnie Coleman Workout Routine and Diet Plan

Ronnie Coleman

From earning a scholarship at college to earning the title of The Mr Olympia 8times in a row, Ronnie Coleman made a mark in the body-building industry. Along with the title, he won IFBB (International Federation of Body Building) 26 times. Let’s know more about his journey:

Born and raised by a single mother in the lands of Louisiana, Ronnie started working out at the age of 12. He was a sporty child since high school and was offered the headship of their football team. His passion for football inspired him to start lifting weights. After moving to Texas, he joined the police force where he continued his gym training and was offered a free lifetime membership at Metro flex gym. After that, he polished himself to enter into competitions.

WORKOUT ROUTINE:

 He has a diverse yet harsh workout routine that goes on for six days a week. After collecting his workout routine from various sources, we have presented it below for you:

MONDAY:

On this day, Coleman focuses on quads, calves, and hams with the routine below (Each exercise has to be performed in different 3 sets at 15 times reps)

1. Barbell Hack Squat.
2. Leg extensions.
3. Leg curls.
4. Seated-single leg curl.
5. Barbell squat.
6. Seated calf raise.

TUESDAY:

On day 2 of the week, Ronnie goes for back and hips exercises given below:

1. Lying Triceps Press (3sets * 15reps each)
2. Wide Grip Lat Pulldown (3 sets of 15-20reps each)
3. Bent-Over Barbell Row (3sets * 15reps each)
4. Triceps dips (3sets of 15-20 reps each)
5. One-Arm Dumbbell Row (3 sets of 15reps each)
6. Standing dumbbell triceps extension (3sets of 15-20reps each)
7. Lying T-Bar Row (3sets of 15-20reps each)

WEDNESDAY:

Wednesday is a shoulder day for Ronnie (The below exercises are performed in 3 sets at a repetition of each exercise 15 times)

1. Side Lateral Raise.
2. Overhead Shoulder Press.
3. Front Dumbbell Raise.
4. Seated bent-over Dumbbell Rear Deltoid Raise.

THURSDAY:

The following exercises are performed by Ronnie focusing on the chest and biceps (Each exercise is performed in 3 sets *20 reps)

1. Medium Grip Barbell Bench Press.
2. Barbell curls.
3. One-arm Dumbbell Preacher Curl.
4. Alternate Hammer Curl.
5. Medium Grip Incline Barbell Press.
6. Decline Barbell Bench Press.

 FRIDAY:

The following exercises are focused on calves, hams, and quads (They are performed in 3 sets of 15reps each).

1. Leg Extensions.
2. Leg curls.
3. Seated Calf Raise.
4. Barbell hack squat.
5. Barbell squat.
6. Seated-single leg curl.

SATURDAY:

On Saturday, Ronnie hits chest, triceps, and abs with the following routine. Each exercise includes 3 sets of 15reps each:

1. Incline dumbbell Flyes.
2. Decline Dumbbell Flys.
3. Cambered bar triceps extensions.
4. Incline dumbbell press.
5. Decline barbell press.
6. Triceps dips.

Today he is one of the greatest bodybuilders of all time which otherwise, would not be possible without his discipline and commitment to his dream. He never let anything get in the way of success. He strongly believes that if one wants to become a bodybuilder, he is not afraid of lifting heavyweights.