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Ronnie Coleman Workout Plan
- Gain Mass
- Gain Strength
- Get Ripped
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Workout #5
- Workout #6
- Exercises
- Equipment
- Activity
- Leaders
- Diet
Ronnie Coleman Workout Plan
After winning the title of Mr. Olympia 8 times, Ronnie Coleman's Workout Routine has proven to be very successful. Coleman's routine is built around the principle of one best exercise for each body part, then advance from there to reach maximum mass potential.
Ronnie Coleman advises that anyone new to body-building/weight-lifting, must first learn how to tell when it's too much weight or not enough. Muscle size is built through the stress placed on it, not the pounds lifted.
Always practice safe training. This includes thorough warm-ups. Make sure each exercise balances weight and power, such as when exercising the legs, all of the thigh muscles must work together to do the job. Ronnie Coleman always uses a 90% extension limit, never fully extended. All body parts must be kept in compound movement and every repetition under control with good form.
The Ronnie Coleman Workout Routine is performed 6 days a week, resting on the 7th. Each of these 6 days focuses on one of 3 targeted areas: Back, Legs, Chest, Back, Legs, Chest. With sets of curls, presses, lifts, squats, dips and lunges, the focus is placed on higher reps for larger and more defined muscles.
His workout and diet is aimed towards gaining mass, getting ripped, losing fat weight and gaining muscle weight. The Ronnie Coleman Diet is based on high protein and low carbs to maintain muscle mass. Lean high protein meat, fish and chicken with carbs are the main staples.
The best advice from Ronnie Coleman is to have fun with what you're aiming for. Do it because you want to, not because someone else wants you to. Maintain the determination that fueled your goal in the first place. Modify your workouts to fit your body shape and muscle group needs. Always push your limits, just past your plateau and you will reach the next level. Stay determined and never give up.
If you keep learning along the way and stick with what works best, you will definitely see great results from the Ronnie Coleman Workout Routine.
Ronnie Coleman advises that anyone new to body-building/weight-lifting, must first learn how to tell when it's too much weight or not enough. Muscle size is built through the stress placed on it, not the pounds lifted.
Always practice safe training. This includes thorough warm-ups. Make sure each exercise balances weight and power, such as when exercising the legs, all of the thigh muscles must work together to do the job. Ronnie Coleman always uses a 90% extension limit, never fully extended. All body parts must be kept in compound movement and every repetition under control with good form.
The Ronnie Coleman Workout Routine is performed 6 days a week, resting on the 7th. Each of these 6 days focuses on one of 3 targeted areas: Back, Legs, Chest, Back, Legs, Chest. With sets of curls, presses, lifts, squats, dips and lunges, the focus is placed on higher reps for larger and more defined muscles.
His workout and diet is aimed towards gaining mass, getting ripped, losing fat weight and gaining muscle weight. The Ronnie Coleman Diet is based on high protein and low carbs to maintain muscle mass. Lean high protein meat, fish and chicken with carbs are the main staples.
The best advice from Ronnie Coleman is to have fun with what you're aiming for. Do it because you want to, not because someone else wants you to. Maintain the determination that fueled your goal in the first place. Modify your workouts to fit your body shape and muscle group needs. Always push your limits, just past your plateau and you will reach the next level. Stay determined and never give up.
If you keep learning along the way and stick with what works best, you will definitely see great results from the Ronnie Coleman Workout Routine.
Workout #1
Ronnie Coleman Chest, Triceps, & Calves Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 5 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 |
Muscles Worked
Notes:
Be sure to keep good form while performing the Ronnie Coleman chest, triceps, and calves workout. Aim to complete the exercises in as short a time as possible. Stretch for 5-10 minutes after finishing the Ronnie Coleman workout routine.
Ronnie Coleman Workout Tip: Make sure to become mentally prepared before each workout. You could even do it the Ronnie Coleman way by saying "lightweight" before each set.
Workout #2
Ronnie Coleman Legs Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 6 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 2 | 25 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 |
Muscles Worked
Notes:
Be sure to keep good form while performing the Ronnie Coleman legs workout. Aim to complete the exercises in as short a time as possible. Stretch for 5-10 minutes after finishing the Ronnie Coleman workout routine.
Ronnie Coleman Workout Tip: Make sure to become mentally prepared before each workout. You could even do it the Ronnie Coleman way by saying "lightweight" before each set.
Workout #3
Ronnie Coleman Back, Biceps, & Shoulders Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 4 | 10 | 1.0 | |
| 4 | 12 | None | |
| 4 | 12 | 1.0 |
Muscles Worked
Notes:
In order to get the Ronnie Coleman biceps, make sure that you do the biceps workouts correctly by truly isolating the muscle for a complete workout. Many times, one will try to overweight the exercises causing more muscles to get involved and not allowing isolation.
Be sure to keep good form while performing the Ronnie Coleman back, biceps, & shoulders workout. Aim to complete the exercises in as short a time as possible. Stretch for 5-10 minutes after finishing the Ronnie Coleman workout routine.
Ronnie Coleman Workout Tip: Make sure to become mentally prepared before each workout. You could even do it the Ronnie Coleman way by saying "lightweight" before each set.
Workout #4
Ronnie Coleman Chest & Triceps Workout (2)
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | None | |
| 4 | 12 | None | |
| 4 | 12 | 1.0 |
Muscles Worked
Notes:
Be sure to keep good form while performing the Ronnie Coleman chest and triceps workout. Aim to complete the exercises in as short a time as possible. Stretch for 5-10 minutes after finishing the Ronnie Coleman workout routine.
Ronnie Coleman Workout Tip: Make sure to become mentally prepared before each workout. You could even do it the Ronnie Coleman way by saying "lightweight" before each set.
Workout #5
Ronnie Coleman Legs Workout (2)
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 30 | 1.0 | |
| 4 | 15 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | 1.0 |
Muscles Worked
Notes:
Be sure to keep good form while performing the Ronnie Coleman legs workout. Aim to complete the exercises in as short a time as possible. Stretch for 5-10 minutes after finishing the Ronnie Coleman workout routine.
Ronnie Coleman Workout Tip: Make sure to become mentally prepared before each workout. You could even do it the Ronnie Coleman way by saying "lightweight" before each set.
Workout #6
Ronnie Coleman Back, Biceps, & Shoulders Workout (2)
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 5 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 3 | 12 | None | |
| 4 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 3 | 20 | 1.0 | |
| 3 | 20 | 1.0 |
Muscles Worked
Notes:
Be sure to keep good form while performing the Ronnie Coleman back, biceps, and shoulders workout. Aim to complete the exercises in as short a time as possible. Stretch for 5-10 minutes after finishing the Ronnie Coleman workout routine.
Ronnie Coleman Workout Tip: Make sure to become mentally prepared before each workout. You could even do it the Ronnie Coleman way by saying "lightweight" before each set.
Exercises Included
Equipment Needed
Activity
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/11/2012
(view advanced workout stats),
lifted 24,900 lbs, did 0.00 miles of cardio, burned 712 calories, and scored 648 points:
-
Dumbbell Incline Bench Press
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
-
Decline Dumbbell Bench Press
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
-
Decline Bench Press
- 12 reps x 115 lbs (+25 points)
- 12 reps x 115 lbs (+25 points)
- 12 reps x 115 lbs (+25 points)
-
Incline Dumbbell Fly
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Standing Overhead Barbell Tricep Extension
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
-
Dip Machine
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
- 12 reps x 120 lbs (+26 points)
-
Standing Dumbbell Tricep Extension
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
(0)
(0)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/08/2012
(view advanced workout stats),
lifted 39,120 lbs, did 0.00 miles of cardio, burned 960 calories, and scored 917 points
:
:
-
Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 140 lbs (+28 points)
- 12 reps x 155 lbs (+30 points)
- 12 reps x 160 lbs (+31 points)
- 12 reps x 175 lbs (+33 points)
-
Incline Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
-
Dumbbell Fly
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Dumbbell Bench Press
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
-
EZ-Bar Overhead Tricep Extension
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
-
Overhead Tricep Extension
- 12 reps x 45 lbs (+17 points)
- 12 reps x 45 lbs (+17 points)
- 12 reps x 45 lbs (+17 points)
- 12 reps x 45 lbs (+17 points)
-
Close-Grip Bench Press
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
-
Donkey Calf Raise
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
Seated Machine Calf Raise
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/07/2012
(view advanced workout stats),
lifted 29,160 lbs, did 0.00 miles of cardio, burned 1,024 calories, and scored 907 points:
-
Bent-Over Row
- 12 reps x 94 lbs (+23 points)
- 12 reps x 94 lbs (+23 points)
- 12 reps x 94 lbs (+23 points)
- 12 reps x 94 lbs (+23 points)
- 12 reps x 94 lbs (+23 points)
-
Elevated Cable Row
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
-
Wide-Grip Behind Neck Pulldown
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
Wide-Grip Lat Pulldown
- 12 reps x 100 lbs (+24 points)
- 12 reps x 100 lbs (+24 points)
- 12 reps x 100 lbs (+24 points)
-
Alternating Incline Dumbbell Curl
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Machine Preacher Curl
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
-
Cable Curl
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Seated Dumbbell Military Press
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Overhead Dumbbell Front Raise
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
-
Dumbbell L Lateral Raise
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/05/2012
(view advanced workout stats),
lifted 34,200 lbs, did 0.00 miles of cardio, burned 544 calories, and scored 722 points:
-
Leg Extension
- 30 reps x 130 lbs (+69 points)
- 30 reps x 130 lbs (+69 points)
- 30 reps x 130 lbs (+69 points)
- 30 reps x 130 lbs (+69 points)
-
Front Squat
- 15 reps x 135 lbs (+35 points)
- 15 reps x 135 lbs (+35 points)
- 15 reps x 135 lbs (+35 points)
- 15 reps x 135 lbs (+35 points)
-
Barbell Hack Squat
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
-
Standing Leg Curl
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Lying Leg Curl
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/03/2012
(view advanced workout stats),
lifted 31,130 lbs, did 0.00 miles of cardio, burned 1,024 calories, and scored 914 points:
:
-
Deadlift
- 10 reps x 225 lbs (+32 points)
- 10 reps x 225 lbs (+32 points)
- 10 reps x 225 lbs (+32 points)
- 10 reps x 225 lbs (+32 points)
-
Bent-Over Row
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
-
Lying T-Bar Row
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
- 10 reps x 90 lbs (+19 points)
-
One-Arm Dumbbell Row
- 10 reps x 55 lbs (+15 points)
- 10 reps x 55 lbs (+15 points)
- 10 reps x 55 lbs (+15 points)
-
Barbell Curl
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
-
Seated Dumbbell Curl
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Preacher Curl
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Cable Curl
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Military Press
- 10 reps x 110 lbs (+21 points)
- 10 reps x 110 lbs (+21 points)
- 10 reps x 110 lbs (+21 points)
- 10 reps x 110 lbs (+21 points)
-
Seated Dumbbell Military Press
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Front Dumbbell Press
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/02/2012
(view advanced workout stats),
lifted 55,575 lbs, did 0.00 miles of cardio, burned 528 calories, and scored 879 points:
, did 0.00 miles of cardio, burned 528 calories, and scored 879 points:
-
Squat
- 12 reps x 135 lbs (+28 points)
- 12 reps x 195 lbs (+35 points)
- 12 reps x 205 lbs (+36 points)
- 12 reps x 225 lbs (+39 points)
- 12 reps x 225 lbs (+39 points)
- 12 reps x 225 lbs (+39 points)
-
Leg Press
- 12 reps x 600 lbs (+84 points)
- 12 reps x 600 lbs (+84 points)
- 12 reps x 600 lbs (+84 points)
- 12 reps x 600 lbs (+84 points)
-
Dumbbell Lunge
- 25 reps x 35 lbs (+33 points)
- 25 reps x 40 lbs (+35 points)
-
Stiff Legged Deadlift
- 12 reps x 135 lbs (+28 points)
- 12 reps x 195 lbs (+35 points)
- 12 reps x 205 lbs (+36 points)
-
Lying Leg Curl
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 02/01/2012
(view advanced workout stats),
lifted 28,800 lbs, did 0.00 miles of cardio, burned 960 calories, and scored 812 points:
-
Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
- 12 reps x 135 lbs (+28 points)
-
Incline Bench Press
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
-
Dumbbell Fly
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
-
Dumbbell Bench Press
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
-
EZ-Bar Overhead Tricep Extension
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Overhead Tricep Extension
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 40 lbs (+16 points)
-
Close-Grip Bench Press
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
Donkey Calf Raise
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 80 lbs (+21 points)
-
Seated Machine Calf Raise
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
Modracer tracked a
workout
in the Ronnie Coleman Workout Plan
for 01/13/2012
,
lifted 44,592 lbs, did 0.00 miles of cardio, burned 960 calories, and scored 968 points:
-
Bench Press
- 12 reps x 124 lbs (+26 points)
- 12 reps x 124 lbs (+26 points)
- 12 reps x 124 lbs (+26 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
-
Incline Bench Press
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
-
Dumbbell Fly
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
-
Dumbbell Bench Press
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
-
EZ-Bar Overhead Tricep Extension
- 12 reps x 39 lbs (+16 points)
- 12 reps x 39 lbs (+16 points)
- 12 reps x 39 lbs (+16 points)
-
Overhead Tricep Extension
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Close-Grip Bench Press
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
- 12 reps x 55 lbs (+18 points)
-
Donkey Calf Raise
- 12 reps x 264 lbs (+43 points)
- 12 reps x 264 lbs (+43 points)
- 12 reps x 264 lbs (+43 points)
- 12 reps x 264 lbs (+43 points)
-
Seated Machine Calf Raise
- 12 reps x 264 lbs (+43 points)
- 12 reps x 264 lbs (+43 points)
- 12 reps x 264 lbs (+43 points)
- 12 reps x 264 lbs (+43 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 11/09/2011
,
lifted 23,460 lbs, did 0.00 miles of cardio, burned 1,024 calories, and scored 838 points:
-
Deadlift
- 10 reps x 165 lbs (+26 points)
- 10 reps x 165 lbs (+26 points)
- 10 reps x 165 lbs (+26 points)
- 10 reps x 165 lbs (+26 points)
-
Bent-Over Row
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
-
Lying T-Bar Row
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
- 10 reps x 70 lbs (+17 points)
-
One-Arm Dumbbell Row
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
- 10 reps x 30 lbs (+13 points)
-
Barbell Curl
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Seated Dumbbell Curl
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Preacher Curl
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
-
Cable Curl
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
- 12 reps x 20 lbs (+14 points)
-
Military Press
- 10 reps x 60 lbs (+16 points)
- 10 reps x 60 lbs (+16 points)
- 10 reps x 60 lbs (+16 points)
- 10 reps x 60 lbs (+16 points)
-
Seated Dumbbell Military Press
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Front Dumbbell Press
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
Rage tracked a
workout
in the Ronnie Coleman Workout Plan
for 11/04/2011
,
lifted 7,560 lbs, did 0.00 miles of cardio, burned 512 calories, and scored 409 points:
-
Leg Extension
- 30 reps x 50 lbs (+45 points)
- 30 reps x 50 lbs (+45 points)
- 30 reps x 30 lbs (+39 points)
- 30 reps x 30 lbs (+39 points)
-
Front Squat
- 15 reps x 25 lbs (+18 points)
- 15 reps x 25 lbs (+18 points)
- 15 reps x 25 lbs (+18 points)
- 15 reps x 25 lbs (+18 points)
-
Hack Squat
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
- 12 reps x 25 lbs (+15 points)
-
Standing Leg Curl
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
- 12 reps x 10 lbs (+13 points)
-
Lying Leg Curl
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
- 0 reps x 0 lbs (+0 points)
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
|
Rage
|
13 |
|
Modracer
|
1 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
Rage
|
55,575 pounds |
|
Modracer
|
44,592 pounds |
Ronnie Coleman Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
BCAA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Caffeine | Burn Fat, Increase Energy |
 |
Citrulline | Burn Fat, Aid Overall Health, Increase Energy |
 |
Creatine Monohydrate | Build Muscle, Increase Energy |
 |
Egg Protein | Build Muscle, Burn Fat, Increase Energy, Lose Weight |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
Glutamine | Increase Energy |
 |
Multivitamins | Aid Overall Health |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
 |
CLA | Build Muscle, Burn Fat, Aid Overall Health |
 |
HGH | Build Muscle, Burn Fat, Lose Weight |
 |
High Calorie Gainers | Build Muscle, Gain Weight, Increase Energy |
 |
MCT | Aid Overall Health, Increase Energy, Lose Weight, Improve Sports |
 |
Methoxyisoflavone | Build Muscle, Burn Fat, Gain Weight |
 |
NO2 | Build Muscle, Gain Weight |
 |
Prohormones | Build Muscle, Increase Energy |
 |
Ready-To-Drink Supplements | Build Muscle, Gain Weight, Increase Energy, Lose Weight |
 |
Sesamin | Lose Weight |
 |
ZMA | Build Muscle, Aid Overall Health, Increase Energy |
Build Muscle
Ever since i started following R. Coleman's training guide i have actually seen tremendous development in my body. I rate this workplan 10/10