These are Ronnie Coleman’s achievements
.1990 Mr. Texas (Heavyweight & Overall).
1991 World Amateur Championships (Heavyweight).
1995 Canada Pro Cup.
1996 Canada Pro Cup.
1997 Grand Prix Russia.
1998 Night of Champions.
1998 Toronto Pro Invitational.
1998 Mr. Olympia.
1998 Grand Prix Finland.
1998 Grand Prix Germany.
1999 Mr. Olympia.
1999 World Pro Championships.
1999 Grand Prix England.
2000 Mr. Brody Langley.
2000 Grand Prix England.
2000 World Pro Championships.
2000 Mr. Olympia.
2001 Arnold Schwarzenegger Classic.
2001 Mr. Olympia.
2001 New Zealand Grand Prix.
2002 Mr. Olympia.
2002 Grand Prix Holland.
2003 Mr. Olympia.
2003 Grand Prix Russia.
2004 Mr. Olympia.
2004 Grand Prix England.
2004 Grand Prix Holland.
2004 Grand Prix Russia.
2005 Mr. Olympia.
2006 Grand Prix Austria – IFBB, 2nd.
2006 Grand Prix Holland – IFBB, 2nd.
2006 Grand Prix Romania – IFBB, 2nd.
2006 Mr. Olympia – IFBB, 2nd.
2007 Mr. Olympia – IFBB, 4th.
Here are some of Ronnie Coleman workout routines
.Ronnie Coleman workout routine number 1
.Monday (Back, Biceps and Shoulders)
Deadlifts 4 Sets of 6-12 reps @805 lbs
Barbell rows 3 Sets of 12 reps @585 lbs
T-bar rows 4 Sets of 10-12 reps @585 lbs
One arm dumbbell rows 3 Sets of 10-12 reps @200 lbs
Barbell curls 4 Sets of 10-12 reps @200 lbs
Seated alternate dumbbell curls 3 Sets of 12 reps @90 lbs
cambered bar preacher curls 3 Sets of 10-12 reps @150 lbs
Standing Cable Curls 4 Sets of 12 reps @200 lbs
Military press 4 Sets of 12 reps @315 lbs
Seated dumbbell press 4 Sets of 12 reps @170 lbs
super set with
Front dumbbell press 4 Sets of 12 reps @60 lbs
Tuesday (Legs)
Squats 6 Sets of 12 reps @800 lbs
Leg press 4 Sets of 12 reps @2,500 lbs
parking lot lunges (100 yards) 2 Sets @315 lbs
Stiff leg Deadlifts 3 Sets of 12 reps @315 lbs
Seated leg Curls 3 Sets of 10-12 reps @200 lbs
Wednesday (Chest and Triceps)
Bench Press 5 Sets of 12 reps @500 lbs
Inclined barbell press 3 Sets of 12 reps @405 lbs
flat dumbbell press 3 Sets of 12 reps @ 200 lbs
flat flyes 4 sets of 10-12 reps @130 lbs
Seated cambered bar extensions 3 sets of 12 reps @215 lbs
seated dumbbell extensions 4 sets of 12 reps @170 lbs
closed grip bench press 4 sets of 12 reps @350 lbs
Thursday (Back, Biceps and Shoulders)
Barbell rows 5 Sets of 12 reps @ 585 lbs
Pulley Rows 4 Sets of 12 reps @400 lbs
Machine pull downs 3 Sets of 10-12 reps @350 lbs
Front pull downs 3 Sets of 10-12 reps @350 lbs
Incline alternate dumbbell curls 4 Sets of 12 reps @90 lbs
Machine curls 3 Sets of 12 reps @200 lbs
super set with
Standing cable curls 4 Sets of 12 reps @200 lbs
Seated dumbbell press 4 Sets of 10-12 reps @170 lbs
Front dumbbell raise 3 Sets of 12-25 reps @60 lbs
Machine raise 3 Sets of 12-25 reps @250 lbs
Friday (Legs)
Leg extensions 4 Sets of 30 reps @300 lbs
Front squats 4 Sets of 15 reps @585 lbs
Hack squats 3 Sets of 12 reps @900 lbs
Standing leg curls 3 Sets of 12 reps @125 lbs
Lying leg curls 4 Sets of 12-15 reps @200 lbs
Saturday (Chest, Triceps and Calves)
Incline dumbbell press 4 Sets of 12 reps @200 lbs
Decline barbell press 3 Sets of 12 reps @500 lbs
Incline dumbbell flys 3 Sets of 12 reps @130 lbs
Decline dumbbell press 3 Sets of 12 reps @170 lbs
Lying cambered-bar extensions 4 Sets of 12 reps @215 lbs
Machine dips 4 Sets of 12 reps @300 lbs
Seated cambered-bar extensions 4 Sets of 12 reps @215 lbs
Donkey raises 4 Sets of 12 reps @450 lbs
Seated raises 4 Sets of 12 reps @270 lbs
Crunches 3 Sets of 12-15 reps
Sunday (Rest).
Ronnie Coleman workout routine number 2
.Day 1: Quads/Hams/Calves
Barbell Squat 3 sets of 10-15 reps
Barbell Hack Squat 3 sets of 15-20 reps
Leg Extensions 3 sets of 15-20 reps
Standing Leg Curl 3 sets of 15-20 reps
Lying Leg Curls 3 sets of 15-20 reps
Seated Leg Curl 3 sets of 15-20 reps
Seated Single Leg Curl 3 sets of 15-20 reps, each leg
Seated Calf Raise 3 sets of 15-20 reps
Day 2: Back/Triceps
Bent Over Barbell Row 3 sets of 10-15 reps
Lying T-Bar Row 3 sets of 15-20 reps
One-Arm Dumbbell Row 3 sets of 15-20 reps
Wide-Grip Lat Pulldown 3 sets of 15-20 reps
Dip Machine 3 sets of 15-20 reps
Standing Dumbbell Triceps Extension 3 sets of 15-20 reps
Lying Triceps Press 3 sets of 15-20 reps
Day 3: Shoulders
Smith Machine Overhead Shoulder Press 3 sets of 10-15 reps
Side Lateral Raise 3 sets of 15-20 reps
Front Dumbbell Raise 3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise 3 sets of 15-20 reps
Day 4: Chest/Biceps
Barbell Bench Press – Medium Grip 3 sets of 10-20 reps
Barbell Incline Bench Press – Medium Grip 3 sets of 15-20 reps
Decline Barbell Bench Press 3 sets of 15-20 reps
Barbell Curl 3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl 3 sets of 15-20 reps
Alternate Hammer Curl 3 sets of 15-20 reps
Day 5: Quads/Hams/Calves
Barbell Squat 3 sets of 10-15 reps
Barbell Hack Squat 3 sets of 15-20 reps
Leg Extensions 3 sets of 15-20 reps
Standing Leg Curl 3 sets of 15-20 reps
Lying Leg Curls 3 sets of 15-20 reps
Seated Leg Curl 3 sets of 15-20 reps
Seated Single Leg Curl 3 sets of 15-20 reps, each leg
Seated Calf Raise 3 sets of 15-20 reps
Day 6: Rest.
Day 7: Rest.
These are pretty extreme workouts so if you want to try them keep in mind that Ronnie Coleman had 5000+ calories per day. Actually he had:
Calories: 5562
Fats: 150 g.
Protein: 546 g.
Carbs: 474 g.
Ronnie Coleman also had a few supplements in hand. Like: Protein, Weight gainer, L-Arginine and a pre-workout.
Besides being a professional bodybuilder Ronnie Coleman had another career. From 1989 until 2000 he was an active police officer. From 2000 – 2003 he was a reserve police officer.
Here are some more interesting stats about Ronnie Coleman
.Height - 5 ft 11 in or 180 cm Weight – Contest – 135 kg or 297 pounds, Off Season – 150 kg or 330 pounds
• Chest – 58 in
• Waist – 36 in
• Biceps – 24 in
• Calves – 22 in
• Thighs – 36 in.
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