Ronnie Coleman Workout And Diet Plan

Ronnie Coleman : Biography

Ronnie Dean Coleman (born May 13 1964) is a retired American professional bodybuilder and fitness title winning Mr. Olympia 8 years in a row and is considered one of the greatest bodybuilders of all time. Alongside his eight Mr. Olympia wins as a professional bodybuilder, he holds the record for victories as a professional IFBB with 26, breaking the record of 22 previously (held by Vince Taylor).

Coleman was born in Bastrop, Louisiana. He graduated cum laude from Grambling State University (GSU) in 1984 with a Bachelor of Science in Accounting. While in college, he played football as a linebacker with the GSU Tigers under coach Eddie Robinson. After graduation, he became a police officer in Arlington, Texas, where he served as a 1989-2000 officer and a reserve officer until 2003.

Coleman colleague Gustavo Arlotta officer suggested he attend the gym Metroflex, owned by the amateur bodybuilder Brian Dobson. Dobson offered Coleman a free lifetime membership if allowed Dobson to train for the next bodybuilding competition Mr. Texas who year.After training for Mr. Texas, Coleman has won first place in both weight heavy and overall categories. He also beat Dobson himself. Coleman won his first tournament as a professional, the Pro Canada Cup, in 1995. The following year he won the competition again, followed by a first place victory in the Grand Prix of Russia in 1997.

Ronnie Coleman Workout Plan And Diet:

Height: 5 '11' ' (180cm)

Competition Weight: 300 Lbs (5.0% -7.0 % body fat ) (136kg )
Off Season Weight: 340 lbs (154 kg)
Chest: 58 " ( 147cm )
Waist: 38 "( 105cm )
Arms: 23 " ( 58,5cm )
Forearm: 18 "( 46cm )
Thighs: 35 "( 88cm )
Calves: 21 " ( 53cm )

Ronnie Coleman used for training at 11am from Monday with the following exercises, and Sunday is the holiday. Ronnie aerobic work after completing the change as a police officer (in Arlington, Texas, Its displacement was 3-11PM Sunday to Thursday). Ronnie will Metroflex gym in Arlington, Texas, and makes these exercises -

Monday - Quads / Hams / Calves

Barbell Squat - 3 sets of 10-15 reps

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 Leg Curl Simple - 3 sets of 15-20 repetitions each leg

Seated Calf Raise - 3 sets of 15-20 reps

Tuesday - 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 Pull Down - 3 sets of 15-20 reps

Dip Machine - 3 sets of 15-20 reps

Standing Dumbbell Tricep Extension - 3 sets of 15-20 reps

Lying Triceps - 3 sets of 15-20 reps

Wednesday - Shoulders

Smith Machine Overhead Shoulder Press- 3 sets of 10-15 reps

lateral side Raise - 3 sets of 15-20 reps

Before Dumbbell Raise - 3 sets of 15-20 reps

Seated Bent Over Raise rear Delt - 3 sets of 15-20 reps

Wednesday - Shoulders

Smith Machine Overhead Shoulder Press- 3 sets of 10-15 reps

lateral side Raise - 3 sets of 15-20 reps

Before Dumbbell Raise - 3 sets of 15-20 reps

Seated Bent Over Raise rear Delt - 3 sets of 15-20 reps

Thursday - Chest / Biceps

Barbell Bench Press - 3 sets of 10-20 reps

Incline Barbell Bench Press - 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

Hammer Curls - 3 sets of 15-20 reps

Friday - Quads / Hams / Calves

Barbell Squat - 3 sets of 10-15 reps

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 Leg Curl Simple - 3 sets of 15-20 repetitions each leg

Seated Calf Raise - 3 sets of 15-20 reps

Saturday - Chest / Triceps / Calves

Incline dumbbell press - 4 sets of 12 repetitions

Decline barbell press - 3 sets of 12 repetitions

Incline dumbbell flyes - 3 sets of 12 repetitions

Decline dumbbell press - 3 sets of 12 repetitions

Skullcrushers - 4 sets of 12 repetitions

Triset with pressdown Machine dips - 4 sets of 12 repetitions

Triset with triceps extensions sitting - 4 sets of 12 repetitions

Donkey Raises - 4 sets of 12 repetitions

Sitting Raises - 4 sets of 12 repetitions

Crunches - 3 sets of 12 repetitions

Sunday - Rest