To all my experienced lifters

Mikemax125
Mikemax125 Posts: 108
in Fitness and Exercise
Has anyone ever tried this routine??
Im giving this a go starting tomorrow. I just restocked on a 10lb bag of Gold standard chocolate malt whey, Multivitamins,Creatine, Amino acids, fish oils and lotsa food thats prepped and weighed out for the next week. Any recommendations or critiques will be appreciated

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

Replies

  • selina884
    selina884 Posts: 826 Member
    So, you want to hit all muscles twice per week?

    Id be careful with your back though, you really don't wanna mess around with that.

    All in all, good choice of exercises - nicely split.

    I would however recommend a second rest day mid week with your rigorous routine. (Wednesday or thursday)
  • bdamaster60
    bdamaster60 Posts: 595 Member
    ronnie coleman can recover a lot faster than you can. just saying.
  • Mikemax125
    Mikemax125 Posts: 108
    Yea twice per week is my goal. My Diet is 100% on point and my sleep is 8-10 a day. I may think of incorporating an extra rest in between like you said though I dont wanna blast my CNS to shreds lol THANKS
  • Mikemax125
    Mikemax125 Posts: 108
    ronnie coleman can recover a lot faster than you can. just saying.

    HAHA his "supplements" are better too. LIGHT WEIGHT BABY
  • selina884
    selina884 Posts: 826 Member
    Yea twice per week is my goal. My Diet is 100% on point and my sleep is 8-10 a day. I may think of incorporating an extra rest in between like you said though I dont wanna blast my CNS to shreds lol THANKS

    Keep us updated!

    As silly as it sounds, im excited for you because this is a very good routine.

    Good luck.
  • Mikemax125
    Mikemax125 Posts: 108
    Will do, Gonna hit it hard this week. Dont believe me? Just Watch!
  • mrdexter1
    mrdexter1 Posts: 356 Member
    Not sure what your goals are...
    but Ronnie is a big strong lad and its unlikely he got there natural and there will lie the difference if you re trying to work his routine natural and with a lot less body developement and recovery needs - Rather you than me as 3 training days a week left me shattered at 23 years old and does much the same in my 50 S !!!!!
  • suejonestx
    suejonestx Posts: 256 Member
    What about abs? Only one day of crunches on your list.
  • quirkyone1
    quirkyone1 Posts: 78
    What about abs? Only one day of crunches on your list.

    No, just no. Short version: Stabilizing your core during other lifts is all the ab work you need.
  • Mikemax125
    Mikemax125 Posts: 108
    What about abs? Only one day of crunches on your list.

    Abs are worked immensely through deadlifts and squats. Abs are also Marinated in the Kitchen but cooked at the gym :)

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