RONNIE COLEMAN WORKOUTS AND DIET

WHAT YOU NEED TO KNOW
  • RONNIE COLEMAN WORKOUTS ROUTINES
  • RONNIE COLEMAN BODYBUILDING/FITNESS SECRETS  
  • MR OLYMPIA RONNIE'S DIET PLAN
The Ronnie Coleman workouts and diet was developed by Ronnie Coleman in tandem with his doctors and health advisors. As such, they were able to come up with a program that included food that will provide him with the nourishment that he needed, while at the same time including elements that will help him bulk up and optimize his muscle growth.

Height: 5 ft 11 inch or 180 cm
Weight (Contest): 135 kg or 297 lbs
Weight (Off Season): 150 kg or 330 lbs
Chest: 58 inch
Biceps: 24 inch
Waist: 36 inch
Calves: 22 inch
Thighs: 36 inch

 WORKOUTS ROUTINES

1.Monday – Back
  • Deadlifts 805lb Sets: 4- 6-12 reps
  • Barbell rows 585lb Sets: 3 - 10-12 reps
  • T-bar rows 585lb Sets: 4 - 10 @12reps
  • One-arm dumbbell rows 200lb - 3 sets 10-12 reps
  • Barbell curls 200lb Sets: 4 -12 reps
  • Seated alternate dumbbell curls 90lb @12reps
  • Cambered-bar preacher curls 150lb @ 12 reps
  • Standing cable curls 200lb @12reps
  • Military presses 315lb - 4 sets @10-12 reps
  • Seated dumbbell presses 170lb - 4 sets @12reps
  • superset with
  • Front dumbbell presses: 60lb - 4 sets @12reps
2.Tuesday - Legs
  • Squats: 800lb - 5-6 sets @ 2-12 reps
  • Leg presses: 2,500 lb - 4 sets @12reps
  • Parking-lot lunges: 315lb - 2 sets - 100 yards
  • Stiff-leg Deadlifts: 315lb -3 sets @12reps
  • Seated leg curls: 200 lb - 3 sets @12reps
  •  
3.Wednesday – Chest Focus
  • Bench presses: 500lb - 5 sets @12reps
  • Incline barbell presses: 405lb - 3 sets @12reps
  • Flat dumbbell presses: 200lb - 3 sets @12reps
  • Flat flyes: 130lb - 4 sets @12reps
  • Seated cambered-bar extensions: 215lb - 3 sets @12reps
  • Seated dumbbell extensions: 170lb - 4 sets @12reps
  • Close-grip bench presses: 350lb - 4 sets @12reps
4.Thursday – Back Focus
  • Barbell rows: 585lb - 5 sets - 10 @12reps
  • Pulley Rows: 400lb - 4 sets - 10 @12reps
  • Machine pull downs: 350lb - 3 sets - 10 @12reps
  • Front pull downs: 350lb - 3 sets - 10 @12reps
  • Incline alternate dumbbell curls: 90lb - 4 sets @12reps
  • Machine curls: 200lb - 3 sets @12reps
  • superset with
  • Standing cable curls: 200lb - 4 sets @12reps
  • Seated dumbbell presses: 170lb - 4 sets @12reps
  • Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
  • Machine raises: 250lb - 3 sets @ 8 - 25 reps
5.Friday – Legs
  • Leg extensions: 300lb - 4 sets - 30 reps
  • Front squats: 585lb - 4 sets @12- 15 reps
  • Hack squats: 900lb - 3 sets @12reps
  • Standing leg curls: 125lb - 3 sets @12- 15 reps
  • Lying leg curls: 200lb - 4 sets
6.Saturday – Chest
  • Incline dumbbell presses: 200lb - 4 sets @12reps
  • Decline barbell presses: 500lb - 3 sets @12reps
  • Incline dumbbell flyes: 130lb - 3 sets @12reps
  • Decline dumbbell presses: 170lb - 3 sets @12reps
  • Lying cambered-bar extensions: 215lb - 4 sets @12reps
  • triset with 
  • Machine dips: 360lb - 4 sets @12reps
  • triset with
  • Seated cambered-bar extensions: 215lb - 4 sets @12reps
  • Donkey raises: 450lb - 4 sets @12reps
  • Seated raises: 270lb - 4 sets @12reps
  • Crunches: 3 sets - failure
7.Sunday – OFF(REST)


DIETING ROUTINES

Ron is famous for his al chicken diet and in his several video and online interviews he admit that chicken diet is his favorite and this diet plays an important role in the growth of his strong muscles. Besides chicken and beef, Ronnie Coleman also includes all seasonal foods in his diet, he believes that every season put some unique effects on human body and it is very important for human beings to adopt their foods and living according to the season. In winter season Ronnie Coleman like to eat a lot of fresh water fish which are specially imported from Arizona fresh water rivers and in summer season bananas and pineapple become his favorite foods and sometimes he eat upto 12 dozen bananas in a single day.
  • Ronnie Breakfast:-
His breakfast is consisting on a very heavy meal; he likes to use protein rich foods and dairy products including butter, creamed milk, roasted chicken, etc.
  • Big Ron Lunch:-
We heard from various sources that his lunch is consist on fast foods only, he is mad about KFC zinger double chicken burger and he normally eat 4 to 5 king size chicken burgers during his lunch time.
  • Ronnie Coleman Dinner:-
His doctor recommends him to use 4 cup of grits with baked potatoes during his dinner and from the last 7 years he is strictly following the food instructions of his private doctor.
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