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Ronnie Coleman Workout Plan

Ronnie Coleman Workout Plan

4 Weeks / 4 Days per Week / Expert
  • Gain Mass
  • Get Ripped
  • Gain Strength
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Ronnie Coleman Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 2 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
4 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

When gripping the bar for any back movement wrap your thumb over the bar, rather than around it. This will allow you to concentrate more pressure on your lats by pulling less with you arms. I recommend using a pair of lifting straps during back exercises. *This does not apply to deadlifts.

When performing any curling movement, allow the weight to hang on the outside part of your hand. This will put more pressure on your bicep, and allow you to focus on your peak.

Ronnie Coleman Chest & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 6 01:00
3 8 01:00
3 8 01:00
4 8 01:00
3 8 01:00
4 8 01:00
4 8 01:00
4 8 01:00

Notes:

During barbell exercises, arch your back and pull your elbows slightly forward to take pressure off your shoulder joints. *Range of Motion: Stop the bar about 1/2 inch from your chest and press up to about 1/2 inch before you lock your elbows. DO NOT bounce the bar or fully lock your elbows, this will keep pressure on your chest the entire time.

When performing reverse cable push-downs finish the movement with you wrist fully turned over. This will allow for a complete extension and squeeze of the outer tricep head.

Ronnie Coleman Shoulders & Traps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
4 8 01:00
4 8 01:00
4 8 01:00
4 8 01:00
Shrug   Video icon
4 8 01:00
4 8 01:00
4 12 01:00
4 12 01:00
4 10 01:00

Notes:

When performing shrugs pull your chin down so that it touches your chest. This will allow for a better range of motion for your traps, effectively working the entire muscle group.

Try alternating different foot positions...toes in, toes straight, toes out. This will allow you to hit different areas of your calves.

Ronnie Coleman Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
5 2 01:00
4 8 01:00
2 50 01:00
4 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

When performing quad extensions, pull your toes back toward yourself rather than allowing them to hang loose. This will activate more quad muscles and give you a deeper burn.

When performing stiff-leg deadlifts, bend your knees slightly to take the pressure off your joints and focus the stretch on your hamstrings. DO NOT fully lock your knees during this exercise.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Biceps blue Forearms blue Lats blue Traps blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Lats orange Middleback orange Hamstrings orange Biceps orange
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