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Training: Ronnie Coleman Workout Routine

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Rating: 3.7/5 (74 votes cast)

Ronnie Coleman Training Routine

Monday

Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps

Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps

Tuesday

Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps

Wednesday

Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps

Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps

Thursday

Back Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps

Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps

Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps

Friday

Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps

Saturday

Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps

Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps

Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure

Sunday

Rest

Training: Ronnie Coleman Workout Routine, 3.7 out of 5 based on 74 ratings

70 comments

  1. With this program I would suggest 3on/1off method if you’re natural, just to make sure that the recovery day you need is in the right place. Listen to your body, eat big, sleep well, and there will be no such a thing as overtraining. This program includes only one rest day per week, so when the day comes, it NEEDS to be a rest day, cut the bullshit home work and everything and eat more than you eat on your training days.

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  2. This workout rotien very good sometimes u gotta change things up…… Hardenup.com

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  3. Beginners should be warned of this. Ronnie is gifted with great genetics, surrounds himself with nutritionist and taking a lot, I mean a lot of supplements (Creatine, Whey Protein, BCCA’s, Amino tablets, Caffein, ZMA, Ultra Multivitamins and minerals) and no doubt he’s also taking some “game changers”. You know what I mean. based on experience even if you train your ass out for years and years by only relying on the basics: (eat, sleep, and Protein) you still wont be 1/3 of the size and muscularity of Ronnie.

    This is clearly over training and taxing your recovery so much that in the long run will lead to injury.
    (Spoiler Alert): If you really want to Grow big and muscular like him, you need 3 things. Genetics, Extreme discipline and most importantly “performance enhancing products” such as Winstrol, Dianabol, methandrostenolone, cycle.

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    • 100% very much agreed, This guys including Ronnie wont be as big as they are without the help of “juicing”. I trained as hard when I’m a begginer, I eat well, Sleep 8 to 9 hours a day, Get all the best supplements but it has limits to giving you the freakish body you always have wanted.

      You have to overcome your genetic plateau and the only way to do that is to cycle anabolic steroids.

      WINSTROL, DIANABOL and SYNTHOL will do the job.

      but its only for the serious bodybuilder who wants to be freak like Ronnie, IF your content with your present state just eat well, sleep well and supplement well ( Whey Protein, Caffein, ZMA etc)

      But if you want to be freak and big as the masters like Ronnie you need the “big 3″ juice.

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    • This training program hardly constitutes “Overtraining” as my wimpy colleagues who probably can’t bench even 225 have claimed here. On any training program, your body will be forced to adapt, and it will find a way to adapt. If your nutrition is right, and your getting your full 8 hours of sleep at night, it is very, very, very hard to overtrain, even as a natty.

      Also to the moron talking about “the big 3″ juice, study your steroids before you claim synthol to be among the three. Synthol is not anabolic, and not used by most of the pros, it inflames a muscle and causes it to lose definition.

      If you think for a moment that Ronnie wasn’t on steroids, or if you feel it necessary to point out the rather obvious fact he was on steroids, please just shut up and stop trying to demonize the sport. It’s a fact, and it still doesn’t change the fact that 99.9% of people still would be unable to build the size the pros do even if they were on twice the juice the pros were taking. Just have respect for the hard work. Seriously.

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      • Dude youre awesome lol synthol isnt a steroid youre right it along the lines of an hgh booster these guys ate dumb haha for the reason that overtraing is a myth haha idiots

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  4. Super schedule! Weight increased almost 15 kg in1.5 months and sever increase in power. Great stuff thanks

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  5. This can’t be Ronnie’s routine. There are no trap workouts at all!

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    • Yeah an Ronnie never squated either unless he was showing off lol but I bet dome of it is real tbh

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  6. Thanks for sharing the knowledge , your videos are good motivation. Go hard or go home.

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  7. sir can you show all this weekly routine photo

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  8. very nice workout

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  9. Coleman can train so hard because he uses a huge amount of supplements and has aid of growth enhancing drugs (test, steroids, hgh etc). He can simply heal very quickly.

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  10. Fuckin pussys!!!!!

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    • So easy word to say, can you lift the fucking weights you shit.

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    • etan, you remind me of this one time when i took a really big shit in the toilet

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  11. Shut the f#*k up and train pussy’s

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  12. This workout is actually really good but painfull….bbut really good. Only thing is as an amateur I don’t think the high rep ranges are all beneficial just because you’re not yet used to the ways that the muscle gets worked and what it’s really supposed to feel like. I’ve been doing it for the last 3 weeks and I looked at myself in the mirror yesterday and almost got a hard on when I saw my quad and my arms finally getting bigger as well as everything else. That one day of rest is beyond important. Believe me by day four of this I hate everyone and eveything becaue my whole body hurts. I shortened the reps down to 8 to 10 reps for thebigger exercises to get stronger a little faster and this way I can focus on good form. No sacrificing form for weight. I’m not on juice or anything either but with the intensity I taketo this diet is important and as a student I cant afford to eat everything but I eat whatever I can whenever I can. I haven’t lost any wieght but then again, I’m trying to gain lean solid muscle. I recommend this for anyone whos been in the gym for more than a few months. If you’re not a pro or not on GH or juice then shorten the reps because all the stimulation legnthens the workout, and Your reps will get shitty after about 8, and if theyre not you’re being a pussy and at that point my girl would be lifting more than you. Fodd for thought!

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    • Sets and reps are something that everyone needs to figure out by the way their body reacts.
      Example: My Chest responds really well to the 10-12 rep range but My back needs 8 reps or lower
      to be productive for muscle growth. My Triceps need about 12 sets in the 12-15 range to grow but my biceps only need about 9 sets in the 10-12 range to grow and for quads I have to get reps as high as 30 just to get the suckers to grow, lol…

      Mainly for me personally my rep ranges are mostly 10 or higher with the exception of my back

      But I always have the goal of heavy weight for high reps – ex: last year I could perform 140lbs barbell curl for 4 reps … I got stronger but didn’t add a lot of size… Now I can perform 140lbs barbell curl for about 15 reps. The Biceps themselves (Not the entire arm/triceps not included) has grown by about 1 3/4″ since then. My Total arm size has grown from 15 1/4″ to 17 1/2″ since then.
      This method however didnt work for my friend – in order for his muscles to grow and respond he needed lower rep ranges for Chest and higher for back.

      You just need to experiment – Try different rep ranges at different workouts then compare what method seemed to drive the most blood to the target muscle – Blood is musclefood and a muscle grows like a weed when you pump it intensely tight. I also work with BOTH low and high reps at diff times but when going low rep I mainly focus on the big 3 (Squat Bench and Deadlifts).

      If you’re looking for pure strength & power over muscle size I would say keep go heavy 6 reps or lower
      If you are looking for more size 10 or higher.

      I would also do one of 2 things if you are super sore all the time…
      either cut the 6 day split to a 3 day split over 2 weeks
      or decrease the number of sets for the muscle groups that are always sore.

      Muscle doesn’t grow bigger OR stronger when its sore so if you are training sore muscles
      you will start muscle atrophy which no one wants.

      Hope this helps and sorry for rambling

      ~Paul L. Yeager

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  13. Your muscles only need 48 hours to recover this workout gives 72. People that dont know what there talking about should keep there opinions to themselves

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    • eatan are you a fucking physician or a asshole doctor

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  14. It’s a very bad routine cause it depend on your testosterone levels, this exercise doesn’ fit all bodies you recovery level must be very high. if you follow this type of exercise, I think that 3 day splits is very effective.

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  15. i think all pro bodybuilder’s routine are loosely about the same, body part split, high volume per body part, very specialized training type.

    regarding whether or not these type of workout will be effective without steroids, i think it might work well without steroids.

    no detailed science and research studies here, but i think bodybuilders have people highly invested on them, every aspect of their career, nutrition,training and etc have different teams of people monitoring, doing research and guiding him to do what’s best, to maximize his performance. my point is, regardless of how people say that training all body parts multiple times with less volume is better than a body part split, i say bodybuilders don’t adopt this training style if it’s a lesser routine in terms of effectiveness.

    and steroids do help in reducing muscle regression, suppressing catabolic hormones during and after workouts, increasing protein synthesis and speeding up recovery. yes, it does help a lot, but still i think normal people without juice can still reap a great deal of benefit through this workout by customizing it a little. reducing the volume, intensity, allow more rest time etc.

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  16. This will only work if you’re on steroids.

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    • some people need to take a breath and chill… I don’t understand why peeps feel the need to hate on things they can choose not to do… to sound smart to people they will never meet?

      this is similar, other than a few variations of exercises, to Bill Kazmaier’s 6-day routine… is it strictly a powerlifting or functional strength workout? No and it doesn’t pretend to be… is it a workout all bodybuilders would want to do? No because a good percentage are scared of heavy compound movements like deadlifting… but it can work for anybody depending on weight progression and intensity level… high volume can work for those not on steroids if you eat and sleep a lot, even if you go heavy… I do recommend a good time-release multi-vitamin/mineral supplement, which is all the supplementation I have ever used…

      I have done the 6-day version of Kaz’s workout for 20 years and I have never been on steroids nor have I ever gotten a lot of sleep, but people are amazed at how much I eat, especially at my age… I am 42 and have squatted 700lbs, deadlifted 650lbs, and benched over 400lbs… and I was 155lbs at 5’10” when I started… I have hovered around 225-235 since I was 24 and have L-5 spondylolisthesis since football in HS… be smart but don’t be scared to do a lot of work… a huge benefit to a powerbuilding workout, which this undoubtedly is, is the boost it gives your metabolism… I cut absolutely nothing from my diet and genuinely eat whatever I want whenever I want, and I stay around 10% bodyfat… and have never ever done any cardio…

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  17. I love this, it’s the only routine I’ve found that works perfectly. I’m 21 and I have no problems with these workouts. Billyjay, anyone can do this workout why can a 17 year old that has the knowledge to train properly not do this ???
    It’s perfect, train each muscle differently every 3/4 days shocking them. I rate this work out and have been using it a lot the past 2 year…

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  18. im not a BB, im a football player and a Jr in high school i think i have the determination to do this workout at least a good 2 or three times. ?Mr. Coleman is my idol and this is one of the first pro workout routines im trying to use. Wish me luck.

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  19. Billyjay is a little bitch.

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  20. This is freakin stupid, this might work for a pro bodybuilder who needs excessive exersize to break down his muscle fibers but if your a beginner or teenager please don’t try this! You will be over training… I mean really? 8 time mr Olympia Ronnie Coleman could do this routine but that doesnt mean a puny 17 year old or 50 year old looking to put on some muscle to make his bitch want him more should try this.

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  21. Pretty good, hits the basics, but you need to include calisthenics (uneven/one-armed push-ups, weighted dips, pull-ups, wall-walking bridges, pistol squats, hand-stand push-ups for example) to build up the stabilizers so that all this mass can be used more efficiently. Also, a three day split with opposing and synergistic muscle groups (chest/triceps/upper back, lower back/abs/biceps/forearms, legs/shoulders) would be more efficient, as well as to open up your week for days devoted to conditioning, rather than do it on the same day as resistance training, to maximize recovery. A few dynamic workouts for each muscle group (include resistance band for core lifts when possible, as well as for isolation movements for chest and arms/shoulders, clean and press for legs and shoulders, standing medicine ball twist and “windshield wipers” for lower back and abs) wouldn’t hurt either.

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  22. For biceps on the Monday, are the 2nd 3rd and 4th exercises only one set, or are they still sets of 3/4?

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  23. abs show when under 10 percent body fat. Most bbs don’t work their abs out maybe once twice a week. It’s a serious workout and your upper body is getting plenty of rest idiots. Can’t do it then don’t do it.

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  24. Im starting this workout plan but i am spliting up the muscle groups 1 or 2 per day and streaching it out

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  25. someonewithaclue

    Not a single lateral or transverse movement in the lower body! Overloading your upper body with out proper rest. NOT a good workout plan!! This routine will cause long term injuries.

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  26. LOL!!!!! i have the same plan! but a bit different excercises/sets.

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  27. Would this be a routine that a female could follow? I have been doing body for life for awhile now but need to up the routine and challenge.

    Any input would be appreciated.

    Cheers

    Christine

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    • I wouldn’t if I were you. Most pro bb’s can’t even handle such intensity and strenuous workouts. Perhaps if you went extremely light and cut down on the sets, it may suit you better, as you said you wanted to step up from body for life. But I would recommend starting smaller, body for life to Ronnie Coleman routine is quite a jump. Mixing up your workout is always good though so incorporating some aspects of this into your current routine would be beneficial just don’t go too high too fast.
      Best of luck,
      Clayton

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  28. This may be a good workout but why not put on it steroids everyday of the week on here! You got damn pill bottles lined up on your counter! You may be strong but you are on steroids like crazy. Nobody gets this big by drinking whey protein from Walmart! Hahahaha lol.

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    • Austin little, why do yo have to assume ronnie is on roids? are you with him working out everyday? I’m pretty sure your not. I mean yeah by the way he looks he does look like he is on them but you cant proove it. And another thing if you yourself took roids im about 100% sure you couldnt get as big as him.

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      • I’m sorry but i’ll have to disagree. The natural human body, even with years and years of hard work, was never meant to grow to this size or be able to Bicep Curl 225lbs, as shown by the picture above. If im not mistaken there are 4 – 45lb weights on that ez-curl bar he has there. Steroids were made to allow someone who has already reached the peak of human strength, to break that barrier to become even larger.

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  29. am going to try your good programe

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  30. Ronnies on dat dere celltech

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  31. thats not his routine, dumbass

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  32. Can he really get away with not having done abdominals?

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  33. why does he do 12 reps?….i thought 6-8 reps got you bigger and stronger and 8-12 got you muscle endurance and doesnt make you get bigger?

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  34. No trap workouts??

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  35. Honestly you do not need to be on steriods to complete this program, your body needs to be conditioned for it. It is not for newbies or people who are lackadaisical in the weight room. I started this workout 2 weeks ago, its friggin rough but not impossible. You get harder workout as a collegiate football player. It takes mind over matter. If you can’t handle this workout you are not conditioned and weak minded. Ronnie is the shit so what if he juiced.

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    • You’re half right there, Ronnie was a genetic freak and used steroids so he managed to workout like that and get insane results. But for anyone not using steroids or not so genetically gifted this would be sheer over training. Maybe if you copied this routine but didn’t train each body part two times a week you would get results without overtraining

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  36. soyouthinkyoursogood

    By the way i know genetics plays a part but not this much

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  37. soyouthinkyoursogood

    well just some body builder let me tell you that you are absolutely right,anyone who thinks they can get to this size without steroids is more as crazy as thinking one day you will be as strong as the hulk lol genetics

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  38. JustSomeBodybuilder

    It’s sad to see all the responses by naive posters who think that it’s actually possible to pull of a routine like this without being on steroids (and “no”, I’m absolutely not against steroids, let’s be clear about that from the start).

    “You *just* need to be genetically gifted”, “you *just* need to have the willpower”, “you *just* “. Yeah, right. The comment about someone thinking/feeling that he released “huge” amounts of IGF into his body as a result of this routine is completely priceless as well. How did you measure it? Oh, I forgot; you didn’t measure anything.

    Want to train like this? Want to look like Ronnie? Don’t get me wrong, but – apart from perfect training, nutrition, rest, genetics, and willpower – you *will* need “something extra”. Quite a bit of it, actually. Don’t get me wrong: Ronnie looks great, absolutely massive, and he probably works out like a beast, no doubt about it, but PLEASE stop kidding yourself by thinking that you can build a physique that is anywhere near the level of a Mr. Olympia (or any pro-bodybuilder for that matter) without relying on steroids. Why do you think that bodybuilders nowadays look a lot more massive than those in the seventies, even more massive than Arnold? Because training and/or nutrition have improved/changed dramatically during the last decennia? Rrright.

    Oh, and even *if* you take steroids, you’re the one doing the (extra) heavy lifting, not the ‘roids; as a result of this, I still have a lot of respect for people who train even more vigorously while supported by such enabling/recovery-supporting substances.

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  39. ive been doing an almost identical workout to this for 7 years. ha who would of guessed it.
    my edvise would be, the longer you do it the easyer it will become. you will need lots of protein and lots of sleep and determination.
    however if you have got a hard working day job(heavy lifting etc), or a job with long working hours forget it you will not have the energy to do this sort of workout to keep up this type of intensity fo this routine. to get the full benifts from your workouts try to split your routine up and train each bodypart twice a week, monday-saturday rest sunday. A BIG TIP WOULD BE TO LIFT HEAVY WEIGHTS LOW REPS FOR A WEEK OR TWO THEN LIFT LITE WEIGTS HIGH SETS AND REPS FOR A WEEK OR TWO, THIS WILL SHOCK YOU MUSCLE INTO GROWING. IF YOU LIFT THE SAME WEIGHTS AND DO THE SAME ROUTINE ALL THE TIME YOR MUSCLES WILL NOT GROW SUFFICENTLY BECAUSE OF MUSCLE MEMORY, SO SWITCH IT UP EVERY NOW AND THEN. this is more than enought for the average bodybuilder to gain lots of muscle. just remember. you will need lots of food, sleep, protine etc. and most of all determination. and you will get into the shape you want to be quicker than you think.

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  40. u are the best builder ronnie

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  41. ronnie is the mr universe of the world

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  42. It is very possible for me also because if I train like ronnie ronnie even i will also get a body figure like that .Ronnie is the man who stys in the gym for atleast 12 hours in the gym and works very hard the body builder was arnold and know it is ronnie coleman dude u are also best.

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  43. This workout was made for a man with unbelievable genetics, not your average male. If you do this workout, you will, without a doubt, be over training. Plus, when doing this workout, Coleman was on a massive amount of roids, which allowed him to work each body part twice a week. I repeat: this is not a workout for an average male.

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  44. your workout is very good but its ver hard and

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  45. oh and i agree with Yamz, this is a very intense workout, i felt so weak afterwards i was lying down for about 1 hour (loving it in a weird way) but its very satisfying working out that intensely. i dont think i will do this for long, ill prob hit this programme for 4 weeks,to super shock the muscles/body, its too intense for us amatuers i would probably start to dread the gym after a while lol.

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  46. i just started this ronnie workout today, before i was on a 5 day a week programme.
    mon chest, tues back, wednesday legs, thursday shoulder, friday bicep/tricep

    So im glad ive changed it up, this new workout (ronnies) is completely different in terms of intensity, each workout uses a GREAT AMOUNT of different muscle/fibres (compared to my old workout) this will ensure that every workout i am now releasing HUGE amounts of IGF growth hormone into my body, the more muscle that i use in a workout, often the better. It also involves more compound exercises, which we know are great for creating REAL BULK in your body.

    so i just done mondays workout, i thought it wud be the hardest thing ever, but tbh, it wasnt too bad, these programmes of professional bodybuilders are CAREFULLY created to hit different muscles groups, even different parts of a particular muscle, hence why you shouldnt end up overtraining if you do this workout like some people may think. i done mondays workout, after being exhausted from doin my back i was suprised i was able to do biceps quite easily, then after that i thought i had nothing left, hit the shoulders, and i could go full throttle.

    Loving this workout so far.

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  47. Easy work out, do this in my sleep, you want to try mine out!

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  48. Not easy but it works when you sleep a lot and eat very very good plus use supplement. I like Ronnie’s training style and the fact that he trains hard and intense explains his muscles mass. It is similar to Dorian Yates who also trains very intense even he is using different training routine.

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    • some people would say you can only do a programme this intense if your are also on illegal steroids etc. I dont think thats true at all, but if you do this workout programme, your nutrition needs to be 100%, your commitment needs to be 100%, resting like you said 8 hours minimum, if your not eating right your just wasting your time. And at least some minimal supplementation such as creatine, nitric oxide maybe, some test boosters like ZMA, protein of course, aminos, hardcore multivit.

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  49. plz send a good bicheps routine

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  50. this is ridiculous i’m trying this for a week just for fun. to be able to do this on a regular basis is crazy. ronnie is the man

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    • It isn’t that hard. Everyone can do this workout if u really want to get big fast. If u go in not really pumped up then this is not the workout for u

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      • this workout is nuts, if an nomal person try this they wood be overtraining to the max

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  51. i llike u verry much i also konw about bodybuilding but i dont know how to do this plese give me the details of bodybuilding time table plese send it my mail id .

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