Ronnie Coleman showing his body from back side

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 Triceps Extension – 3 sets of 15-20 reps
• Lying Triceps Press – 3 sets of 15-20 reps

Wednesday – 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

Ronnie Coleman with wife Rouaida Christine Achkar

Thursday – Chest/Biceps

• Barbell Bench Press – 3 sets of 10-20 reps
• Barbell Incline 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

Ronnie Coleman’s Hands during Bodybuilding Session

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 Single Leg Curl – 3 sets of 15-20 reps, each legs
• Seated Calf Raise – 3 sets of 15-20 reps

Ronnie Coleman Chest Workout

Saturday – Chest/Triceps/Calves

• Incline dumbbell press – 4 sets of 12 reps
• Decline barbell press – 3 sets of 12 reps
• Incline dumbbell flyes – 3 sets of 12 reps
• Decline dumbbell press – 3 sets of 12 reps
• Skullcrushers – 4 sets of 12 reps
• Triset with Machine pressdown dips – 4 sets of 12 reps
• Triset with Seated tricep extensions – 4 sets of 12 reps
• Donkey raises – 4 sets of 12 reps
• Seated raises – 4 sets of 12 reps
• Crunches – 3 sets of 12 reps

Sunday – Rest