Ronnie Coleman Workout Routine, Motivation Quotes & More – 100% Ronnie Coleman!

Ronnie Coleman is an American pro bodybuilder and a true icon of the sport. He holds numerous records in the sport of bodybuilding:
Most Mr. Olympia wins of all time (8) Tied with Lee Hanley although Ronnie won eight straight titles
Most wins as an IFBB pro with 26 titles

Big Ron is regarded in many circles as the greatest bodybuilder of all time.
He is known as an absolute beast in the gym and idolized worldwide for his funny light hearted nature, funny voice tone and quotes like “Yeah Buddy” and “Lightweight Baby”

Ronnie Coleman’s huge success as a pro bodybuilder has led to many product endorsements and various new opportunities in his career.
Ronnie recently released his very own Ronnie Coleman Supplements range – He tours the world through various bodybuilding & fitness expos to promote his brand.

Ronnie Coleman Personal records | PB’s

Deadlift – 900 lb (410 kg)
Squat – 855 lb (388 kg)
Bench press – 500 lb (230 kg) x 5 Reps, 200 Lbs Dumbbells x 12 Reps
Military press – 315 lb (143 kg) x 12 Reps, 160 Lbs Dumbbells x 8 Reps

Ronnie Coleman Diet

10 AM

After a Huge Workout, Ronnie Coleman starts his day by taking Nitrix Tablets at 10 AM.

Nitrix Tablets – 6 to 8 tabs
10:30 AM

Grits with cheese – 3/4th cup
White eggs – 2 cups
Coffee – 1 cup
Pre-Workout

Heavy (Not Lightweight) Workout Routine at 1230

1 scoop of NO XPLODE
Post-Workout

2 scoops of Cell Mass
Nitrix tablets – 6 to 8 tabs
04 PM

8 oz Chicken Breast – 2 pieces
Red Beans – 1.5 cups
Brown Rice – 1.5 cups
Cornbread – 2 pieces
Water – 8 oz
06:30 PM

Nitrix Tablets – 6 to 8 tabs
07 PM

8 oz Chicken Breasts – 2 pieces
Baked Potato – 1 potato
Water – 8 oz
10 PM

Filet Mignon – 9 oz
5 oz Chicken Breasts – 1 piece
Baked Potato – 1 potato
French Fries – 1 plate (approx. 134 g)
Pink Lemonade – 8 oz
12 AM

Cell Mass – 2 scoops
01:30 AM

SYNTHA-6 – 4 scoops
Water – 18 oz

The above Ronnie Coleman Diet was taken from various sources supplied, we do not recommend any of the mentioned diet intake, and you should contact your doctor / trainer to asses what is best for you.
Most people can’t handle their food like Big Ron…

Ronnie Coleman Workout 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

Ronnie Coleman Chest Workout

The below video from youtube shows the beast at work. The machine that is Ronnie Coleman pumping out a massive heavy ass weights session.

Ronnie Coleman Quotes

1. “Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights.” – Ronnie Coleman
2. “Light weight Baby” – Ronnie Coleman
3. “Ain’t nothin’ but a peanut.” – Ronnie Coleman
4. “It’s all just apples and oranges.” – Ronnie Coleman
5. “Hard work and training. There’s no secret formula. I lift heavy, work hard and aim to be the best.” – Ronnie Coleman
6. “You can’t do this if you’re not dedicated and determined, and have a strong faith. Because it’s extremely hard, especially trying to work a job and do it.” – Ronnie Coleman
7. “Shake them haters off.” – Ronnie Coleman
8. “This ain’t nothin’ to me.” – Ronnie Coleman
9. “Train harder and grow bigger.” – Ronnie Coleman
10. “If you always do what you’ve always done..you’ll always get what you always got” – Ronnie Coleman

Ronnie Coleman Training Routine – Youtube Video:

Recommended by Ronnie Coleman:
1. HARDCORE – Ronnie Colemans Complete Guide to Weight Training
2. Ronnie Coleman Supplements – BEST PRICES
3. “Lightweight Baby” Hoody Jumper – Big Ron Quote

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