Ronnie Colemans workouts prior to the 2003 Mr. Olypmia contest

[psychedout]

From Flex (*sigh, I know) Magazine.

The poundage is the weight he uses for heavier sets.

exercise/poundage/sets/reps

Monday: Back/Biceps/Shoulders

Deadlifts 805 4 6-12
Barbell rows 585 3 10-12
T-bar rows 585 3 10-12
one-arm dumbbell rows 200 3 10-12
Barbell curls 200 4 12
Seated alternate dumbbell curls 90 3 12
Cambered-bar preacher curls 150 3 12
Standing cable curls 200 4 12
Military presses 315 4 10-12
Seated dumbbell presses 170 4 12
superset with front dumbbell raises 60 4 12

Tuesday: Legs

Squats 800 5-6 2-12
Leg presses 2,500 4 12
Parking-lot lunges 315 2 100 yards
Stiff-leg deadlifts 315 3 12
Seated leg curls 200 3 12

Wednesday: Chest/Triceps

Bench presses 500 5 12
Incline barbell presses 405 3 12
Flat dumbbell presses 200 3 12
Flat flyes 130 4 12
Seated cambered-bar extensions 215 3 12
Seated dumbbell extensions 170 4 12
Close-grip bench presses 350 4 12

Thursday: Back/Biceps/Shoulders

Barbell rows 585 5 10-12
Pulley rows 400 4 10-12
Machine pulldowns 350 3 10-12
Front pulldowns 350 3 10-12
Incline alternate dumbbell curls 90 4 12
Machine curls 200 3 12
superset with Barbell curls 200 3 12
Standing cable curls 200 4 12
Seated dumbbell presses 170 4 12
Front dumbbell raises 60 3 8-25
Machine presses 250 3 8-25

Friday: Legs

Leg extensions 300 4 30
Front squats 585 4 12-15
Hack squats 900 3 12
Standing leg curls 125 3 12-15
Lying leg curls 200 4 12-15

Saturday: Chest/Triceps

Incline dumbbell presses: 200 4 12
Decline barbell presses 500 3 12
Incline dumbbell flyes 130 3 12
Decline dumbbell presses 170 3 12
Lying cambered-bar extensions 215 4 12
triset with Machine dips 360 4 12
triset with seated cambered-bar extensions 215 4 12


Calves (twice a week)

Donkey raises: 450 4 12
Seated raises 270 4 12

Abs (four times a week)

Crunches: 3 sets to failure

Sunday: rest

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Note, I don't think anyone should try to follow his split, most people would indefinetly overtrain on this split.

 

[WalkingBeast]

800lb deadlift for 12 reps? Find that hard to believe. Some of those numbers are way higher then what I saw in the "Unbelievable" video with Ronnie Coleman. He only deadlifted 800 for 2 reps. Sounds like a little bullshit.

 

[psychedout]

Yeah, I doubt he would have deaded that. I think its just a general rep range.

 

[WalkingBeast]

Yeah, I doubt he would have deaded that. I think its just a general rep range.

Thats real general . Its like me saying I did my one rep max on bench 12 times. Doesnt surprise me that it came out of FLEX though.

 

[psychedout]

Thats real general . Its like me saying I did my one rep max on bench 12 times. Doesnt surprise me that it came out of FLEX though.

lol, yeah, and it is not surprising. Keep in mind though that The Unbelievable was made when he was 2 time mr olympia. Now he is 6 time mr olympia.

So there is some room for strength gains, but yeah, I still don't think hes deading 800 for 12.

but what am I sure of is that he is still screaming 'lightweight baby!!!!!!!'

 

[WalkingBeast]

lol, yeah, and it is not surprising. Keep in mind though that The Unbelievable was made when he was 2 time mr olympia. Now he is 6 time mr olympia.

So there is some room for strength gains, but yeah, I still don't think hes deading 800 for 12.

but what am I sure of is that he is still screaming 'lightweight baby!!!!!!!'

And Im sure he is screaming "Aint nothing but a peanut" as he pops those anadrols

 

[psychedout]

And Im sure he is screaming "Aint nothing but a peanut" as he pops those anadrols

And im sure hes still clogging his arteries with all those 'French fries and good ole chicken"

Damn, I wish I wasn't dieting and could eat french fries now.

 

[supersizeme]

Yeah I think the weight they list is the max weight he works up to. I seriously don't think he's hitting 805 deads for 12. I wouldn't doubt 6 reps, but 12 is outlandish even for Ronnie.

500 bench for reps is awesome. And I can't even imagine holding 585lbs and rowing it...lol I love watching that video before I go lift. It's like motivation in a can.

"THAT WATH HEAVEY!"

 

[Nonerz]

Don't know about all that, but here's a pic I took with him a few weeks ago at the FIT Expo in Pasadena...for novelty sake! First thing I told him was, "Light Weight!"

I was funnier than he thought...

 

[Optimus B]

did anyone else see the parking lot lunges??? that's fricking nuts!