Alongside his eight Mr. Olympia wins as a professional bodybuilder, Coleman grasps the record for most wins as an IFBB professional with 26 wins. He broke the previous record (held by Vince Taylor at 22 wins) in Moscow on November 5, 2004.
Ronnie Coleman’s workout is focused on building size and definition. Though most workouts on strongest man are focused on building strength it is also significant to look good in the process, Coleman’s workout routine will help in this area.
Monday
Deadlifts:
805lbs - 4 sets - 6-12 reps
Barbell rows:
585lbs - 3 sets - 10-12 reps
T-bar rows:
585lbs - 3 sets - 10 - 12 reps
One-arm dumbbell rows:
200lbs - 3 sets 10-12 reps
Barbell curls:
200lbs - 4 sets -12 reps
Seated alternate dumbbell curls:
90lbs - 12 reps
Cambered-bar preacher curls:
150lbs - 12 reps
Standing cable curls:
200lbs - 12 reps
Military presses:
315lbs - 4 sets - 10-12 reps
Seated dumbbell presses:
170lbs - 4 sets - 12 reps
superset with
Front dumbbell presses:
60lbs - 4 sets - 12 reps
Tuesday
Squats:
800lbs - 5-6 sets - 2-12 reps
Leg presses:
2,500 lbs - 4 sets - 12 reps
Parking-lot lunges:
315lbs - 2 sets - 100 yards
Stiff-leg deadlifts:
315lbs -3 sets - 12 reps
Seated leg curls:
200 lbs - 3 sets - 12 reps
Wednesday
Bench presses:
500lbs - 5 sets - 12 reps
Incline barbell presses:
405lbs - 3 sets - 12 reps
Flat dumbbell presses:
200lbs - 3 sets - 12 reps
Flat flyes:
130lbs - 4 sets - 12 reps
Seated cambered-bar extensions:
215lbs - 3 sets - 12 reps
Seated dumbbell extensions:
170lbs - 4 sets - 12 reps
Close-grip bench presses:
350lbs - 4 sets - 12 reps
Thursday
Barbell rows:
585lbs - 5 sets - 10 - 12 reps
Pulley Rows:
400lbs - 4 sets - 10 - 12 reps
Machine pulldowns:
350lbs - 3 sets - 10 - 12 reps
Front pulldowns:
350lbs - 3 sets - 10 - 12 reps
Incline alternate dumbbell curls:
90lbs - 4 sets - 12 reps
Machine curls:
200lbs - 3 sets - 12 reps
superset with
Standing cable curls:
200lbs - 4 sets - 12 reps
Seated dumbbell presses:
170lbs - 4 sets - 12 reps
Front dumbbell rasies:
60lbs - 3 sets - 8 - 25 reps
Machine rasies:
250lbs - 3 sets - 8 - 25 reps
Friday
Leg extensions:
300lbs - 4 sets - 30 reps
Front squats:
585lbs - 4 sets - 12 - 15 reps
Hack squats:
900lbs - 3 sets - 12 reps
Standing leg curls:
125lbs - 3 sets - 12 - 15 reps
Lying leg curls:
200lbs - 4 sets -
Saturday
Incline dumbbell presses:
200lbs - 4 sets - 12 reps
Decline barbell presses:
500lbs - 3 sets - 12 reps
Incline dumbbell flyes:
130lbs - 3 sets - 12 reps
Decline dumbbell presses:
170lbs - 3 sets - 12 reps
Lying cambered-bar extensions:
215lbs - 4 sets - 12 reps
triset with
Machine dips:
360lbs - 4 sets - 12 reps
triset with
Seated cambered-bar extensions:
215lbs - 4 sets - 12 reps
Donkey rasies:
450lbs - 4 sets - 12 reps
Seated rasies:
270lbs - 4 sets - 12 reps
Crunches:
3 sets - failure
Sunday
Rest
