Mr Olympia Ronnie Coleman’s Workout Routine

Ronnie Coleman Workout Routine

Ronnie Coleman is 8 times Mr. Olympia

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

Ronnie Coleman showing his body from back side

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

Ronnie Coleman with wife Rouaida Christine Achkar

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

Ronnie Coleman’s Hands during Bodybuilding Session

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

Ronnie Coleman Chest Workout

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

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