April 18, 2018 8:24 pm

Ronnie Coleman Training Routine

47
90 min
Monday
1
Deadlift
Legs Hamstrings
Back Lower back
4 x 6-12
2
Bent-over Row
Back Middle back
3 x 10-12
3
T-Bar Row
Back Middle back
3 x 10-12
4
One-Arm Dumbbell Row
Back Middle back
3 x 10-12
5
Barbell Curl
Arms Biceps
4 x 12
6
12 reps
7
12 reps
8
12 reps
9
4 x 10-12
10
4 x 12
Superset
4 x 12
Tuesday
1
Barbell Squat
Legs Quads
5-6 x 2-12
2
Leg press
Legs Quads
4 x 12
3
Lunges
Legs Quads
2 x 100 yards
4
3 x 12
5
Seated hamstring curls
Legs Hamstrings
3 x 12
Wednesday
1
5 x 12
3
3 x 12
4
4 x 12
5
3 x 12
6
4 x 12
7
4 x 12
Thursday
1
Bent-over Row
Back Middle back
5 x 10-12
2
Seated Cable Rows
Back Middle back
4 x 10-12
3
3 x 10-12
4
4 x 12
5
3 x 12
6
3 x 10-12
7
4 x 12
8
3 x 8-25
9
3 x 8-25
Friday
1
Leg extensions
Legs Quads
4 x 30
2
Barbell Squat
Legs Quads
4 x 12-15
3
Hack Squat
Legs Quads
3 x 12
4
Standing Leg Curl
Legs Hamstrings
3 x 12-15
5
Lying Leg Curls
Legs Hamstrings
4 x 12
Saturday
3
3 x 12
5
4 x 12
Seated Dip Machine
Arms Triceps
4 x 12
Superset
4 x 12
6
4 x 12
7
4 x 12
8
3 sets to failure