Ronnie Coleman's workout! - UK-Muscle Body Building Community

winger · 09-09-2005, 01:11 AM

In that, we should rejoice. Coleman does not reign as Mr. Olympia with mailed fist raised high, dominating by intimidation, but with the silent hand of condign superiority. It's as comfortable a fit as we could want. Almost as if it's destiny.

THE RONNIE HORROR SHOW
The Most Brutal Workouts in History

EXERCISE POUNDAGE SETS REPS

MONDAY
Back
Deadlifts 805 4 6-12
Barbell rows 585 3 10-12
T-bar rows 585 3 10-12
One-arm dumbbell rows 200 3 10-12

Biceps
Barbell curls 200 4 12
Seated alternate dumbbell curls 90 3 12
Cambered-bar preacher curls 150 3 12
Standing cable curls 200 4 12

Shoulders
Military presses 315 4 10-12
Seated dumbbell presses 170 4 12
superset with
Front dumbbell raises 60 4 12

TUESDAY
Legs
Squats 800 5-6 2-12
Leg presses 2,500 4 12
Parking-lot lunges 315 2 100 yards
Stiff-leg deadlifts 315 3 12
Seated leg curls 200 3 12

WEDNESDAY
Chest
Bench presses 500 5 12
Incline barbell presses 405 3 12
Flat dumbbell presses 200 3 12
Flat flyes 130 4 12

Triceps
Seated cambered-bar extensions 215 3 12
Seated dumbbell extensions 170 4 12
Close-grip bench presses 350 4 12

THURSDAY
Back
Barbell rows 585 5 10-12
Pulley rows 400 4 10-12
Machine pulldowns 350 3 10-12
Front pulldowns 350 3 10-12

Biceps
Incline alternate dumbbell curls 90 4 12
Machine curls 200 3 12
superset with
Barbell curls 200 3 12
Standing cable curls 200 4 12

Shoulders
Seated dumbbell presses 170 4 12
Front dumbbell raises 60 3 8-25
Machine presses 250 3 8-25

FRIDAY
Legs
Leg extensions 300 4 30
Front squats 585 4 12-15
Hack squats 900 3 12
Standing leg curls 125 3 12-15
Lying leg curls 200 4 12-15

SATURDAY
Chest
Incline dumbbell presses 200 4 12
Decline barbell presses 500 3 12
Incline dumbbell flyes 130 3 12
Decline dumbbell presses 170 3 12

Triceps
Lying cambered-bar extensions 215 4 12
triset with
Machine dips 360 4 12
triset with
Seated cambered-bar 215 4 12
extensions

ADDITIONALLY
Calves (Twice a week)
Donkey raises 450 4 12
Seated raises 270 4 12

Abs (Four times a week)
Crunches 3 Failure

SUNDAY
Rest

* The poundages listed represent those that Coleman often uses for
heavier sets. At times he goes even higher, but these poundages are
"typical" for him and no one else.
* Coleman has used the same schedule and workouts throughout his career,
except that, in order to utilize all of his favorite exercises,
consecutive muscle-group workouts are not identical. These are his
standard exercises, but one unlisted movement may be substituted per
workout.
RELATED ARTICLE: FULL RANGE OF MOTION
Strength is my goal in training and the basis of my muscle gains, but it's never at the expense of getting a full range of motion with every repetition. Anytime someone asks me what I feel is the most important technique in the performance of an exercise, that's always my answer. In order to work every fiber in a muscle and allow it to pump itself to its maximum capacity with blood, it must be fully stretched, then fully contracted. Feel that stress all the way, and that muscle has no choice but to grow.
--Ronnie Coleman
RELATED ARTICLE: HEAVY, BUT STRICT
Regardless of how heavy I lift, the preeminent principle in all of my training is to work the muscle as best I can. That is efficiently accomplished by applying maximum resistance (weight), so the muscle is exhausted as quickly as possible and the target muscle--not ancillary muscles or leveraged joints--do the work. Every rep is therefore performed in a very strict manner, and the success of this is gauged by the fullness of the pump in that muscle.
--Ronnie Coleman
RELATED ARTICLE: I NEVER MAX OUT
People seem to be awed at how strong I am, but my lifts mentioned in this article and those you see on my video are not my max. I can always do more, but I would have to strain and cheat, which does not necessarily build strength or mass. Furthermore, I would be risking injury. By keeping my squats, for example, down around 600 pounds for 12-15 reps precontest, and my deadlifts down around 750 for five or six reps, I maintain control at all times and build honest strength and mass.
--Ronnie Coleman
RELATED ARTICLE: STRENGTH
Bodybuilders often disdain any emphasis of strength, claiming that ours is the pursuit of quality, not quantity, but strength has value in many aspects of bodybuilding.
* Progress We all need a quantitative base from which we can measure our improvement. Keeping track from one workout to the next of how much more we're able to lift with the same exercise, or how many more reps we can get with the same weight, enables us to keep track of our progress.
* Strength versus size The two are related. An increase in strength indicates an increase in size. Even though the latter may not be obvious, if a muscle becomes stronger, it has to have become bigger.
* Motivation What is more inspiring than hitting a new personal record with one of your lifts? When that happens, I can't wait to get back into the gym and keep it going.
* Intensity Facing an extremely heavy lift forces me to concentrate even harder on proper execution of the movement, which means I have to put everything into the muscle that's being worked. The heavier the lift, the cleaner the form.
--Ronnie Coleman

Timmy Smooth · 09-09-2005, 12:54 PM

Thanks Winger.

winger · 09-09-2005, 01:29 PM

Quote:

Originally Posted by Timmy Smooth

Thanks Winger.

No problem Chief Rogue!

**robdog** · 09-09-2005, 02:16 PM

Cheers sting a very interesting read.

dirtride · 09-09-2005, 03:41 PM

Thanks winger.. Now you got my motivated to hit up the gym tonight.

Damian81 · 10-09-2005, 01:07 PM

will be on my way to the gym shortly..:lift:

Justin Hurley · 14-09-2005, 10:20 PM

Feaky workout to go with freaky genetic bodybuilder on a freaky drug regime.

winger · 15-09-2005, 01:38 AM

Quote:

Originally Posted by Justin Hurley

Feaky workout to go with freaky genetic bodybuilder on a freaky drug regime.

Equals Mr. Olympia!

Justin Hurley · 15-09-2005, 10:00 AM

Exactly!! in fact it should be the equation for it.

Freaky workout to go with freaky genetic bodybuilder on a freaky drug regime = Mr Olympia ...LOL

09-09-2005, 01:11 AM	#1 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,334 Blog Entries: 1	Ronnie Coleman's workout! In that, we should rejoice. Coleman does not reign as Mr. Olympia with mailed fist raised high, dominating by intimidation, but with the silent hand of condign superiority. It's as comfortable a fit as we could want. Almost as if it's destiny. THE RONNIE HORROR SHOW The Most Brutal Workouts in History EXERCISE POUNDAGE SETS REPS MONDAY Back Deadlifts 805 4 6-12 Barbell rows 585 3 10-12 T-bar rows 585 3 10-12 One-arm dumbbell rows 200 3 10-12 Biceps Barbell curls 200 4 12 Seated alternate dumbbell curls 90 3 12 Cambered-bar preacher curls 150 3 12 Standing cable curls 200 4 12 Shoulders Military presses 315 4 10-12 Seated dumbbell presses 170 4 12 superset with Front dumbbell raises 60 4 12 TUESDAY Legs Squats 800 5-6 2-12 Leg presses 2,500 4 12 Parking-lot lunges 315 2 100 yards Stiff-leg deadlifts 315 3 12 Seated leg curls 200 3 12 WEDNESDAY Chest Bench presses 500 5 12 Incline barbell presses 405 3 12 Flat dumbbell presses 200 3 12 Flat flyes 130 4 12 Triceps Seated cambered-bar extensions 215 3 12 Seated dumbbell extensions 170 4 12 Close-grip bench presses 350 4 12 THURSDAY Back Barbell rows 585 5 10-12 Pulley rows 400 4 10-12 Machine pulldowns 350 3 10-12 Front pulldowns 350 3 10-12 Biceps Incline alternate dumbbell curls 90 4 12 Machine curls 200 3 12 superset with Barbell curls 200 3 12 Standing cable curls 200 4 12 Shoulders Seated dumbbell presses 170 4 12 Front dumbbell raises 60 3 8-25 Machine presses 250 3 8-25 FRIDAY Legs Leg extensions 300 4 30 Front squats 585 4 12-15 Hack squats 900 3 12 Standing leg curls 125 3 12-15 Lying leg curls 200 4 12-15 SATURDAY Chest Incline dumbbell presses 200 4 12 Decline barbell presses 500 3 12 Incline dumbbell flyes 130 3 12 Decline dumbbell presses 170 3 12 Triceps Lying cambered-bar extensions 215 4 12 triset with Machine dips 360 4 12 triset with Seated cambered-bar 215 4 12 extensions ADDITIONALLY Calves (Twice a week) Donkey raises 450 4 12 Seated raises 270 4 12 Abs (Four times a week) Crunches 3 Failure SUNDAY Rest * The poundages listed represent those that Coleman often uses for heavier sets. At times he goes even higher, but these poundages are "typical" for him and no one else. * Coleman has used the same schedule and workouts throughout his career, except that, in order to utilize all of his favorite exercises, consecutive muscle-group workouts are not identical. These are his standard exercises, but one unlisted movement may be substituted per workout. RELATED ARTICLE: FULL RANGE OF MOTION Strength is my goal in training and the basis of my muscle gains, but it's never at the expense of getting a full range of motion with every repetition. Anytime someone asks me what I feel is the most important technique in the performance of an exercise, that's always my answer. In order to work every fiber in a muscle and allow it to pump itself to its maximum capacity with blood, it must be fully stretched, then fully contracted. Feel that stress all the way, and that muscle has no choice but to grow. --Ronnie Coleman RELATED ARTICLE: HEAVY, BUT STRICT Regardless of how heavy I lift, the preeminent principle in all of my training is to work the muscle as best I can. That is efficiently accomplished by applying maximum resistance (weight), so the muscle is exhausted as quickly as possible and the target muscle--not ancillary muscles or leveraged joints--do the work. Every rep is therefore performed in a very strict manner, and the success of this is gauged by the fullness of the pump in that muscle. --Ronnie Coleman RELATED ARTICLE: I NEVER MAX OUT People seem to be awed at how strong I am, but my lifts mentioned in this article and those you see on my video are not my max. I can always do more, but I would have to strain and cheat, which does not necessarily build strength or mass. Furthermore, I would be risking injury. By keeping my squats, for example, down around 600 pounds for 12-15 reps precontest, and my deadlifts down around 750 for five or six reps, I maintain control at all times and build honest strength and mass. --Ronnie Coleman RELATED ARTICLE: STRENGTH Bodybuilders often disdain any emphasis of strength, claiming that ours is the pursuit of quality, not quantity, but strength has value in many aspects of bodybuilding. * Progress We all need a quantitative base from which we can measure our improvement. Keeping track from one workout to the next of how much more we're able to lift with the same exercise, or how many more reps we can get with the same weight, enables us to keep track of our progress. * Strength versus size The two are related. An increase in strength indicates an increase in size. Even though the latter may not be obvious, if a muscle becomes stronger, it has to have become bigger. * Motivation What is more inspiring than hitting a new personal record with one of your lifts? When that happens, I can't wait to get back into the gym and keep it going. * Intensity Facing an extremely heavy lift forces me to concentrate even harder on proper execution of the movement, which means I have to put everything into the muscle that's being worked. The heavier the lift, the cleaner the form. --Ronnie Coleman __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-09-2005, 02:16 PM	#4 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,717	Cheers sting a very interesting read. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

10-09-2005, 01:07 PM	#6 (permalink)
Damian81 shaping up !!!!! Join Date: May 2005 Location: birmingham Posts: 89	good read will be on my way to the gym shortly..:lift: __________________ wen you get it all in place you will see the gains ;)

15-09-2005, 10:00 AM	#9 (permalink)
Justin Hurley Newbie Trainer Join Date: Feb 2005 Posts: 72	Exactly!! in fact it should be the equation for it. Freaky workout to go with freaky genetic bodybuilder on a freaky drug regime = Mr Olympia ...LOL __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

LinkBacks (?) LinkBack to this Thread: http://www.uk-muscle.co.uk/strength-power/9760-ronnie-colemans-workout.html
Posted By	For	Type	Date
Ronnie Coleman's Workout - Winzy Search and Win	This thread	Refback	14-08-2007 10:58 AM

09-09-2005, 12:54 PM	#2 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Thanks Winger.

09-09-2005, 03:41 PM	#5 (permalink)
dirtride Gym Addict Join Date: Jan 2005 Location: Eastern, USA Posts: 231	Thanks winger.. Now you got my motivated to hit up the gym tonight.

14-09-2005, 10:20 PM	#7 (permalink)
Justin Hurley Newbie Trainer Join Date: Feb 2005 Posts: 72	Feaky workout to go with freaky genetic bodybuilder on a freaky drug regime.