Ronnie Coleman’s Workout

Monday

Deadlifts:
805lbs – 4 sets – 6-12 reps

Barbell rows:
585lbs – 3 sets – 10-12 reps

T-bar rows:
585lbs – 3 sets – 10 – 12 reps

One-arm dumbbell rows:
200lbs – 3 sets 10-12 reps

Barbell curls:
200lbs – 4 sets -12 reps

Seated alternate dumbbell curls:
90lbs – 12 reps

Cambered-bar preacher curls:
150lbs – 12 reps

Standing cable curls:
200lbs – 12 reps

Military presses:
315lbs – 4 sets – 10-12 reps

Seated dumbbell presses:
170lbs – 4 sets – 12 reps
superset with
Front dumbbell presses:
60lbs – 4 sets – 12 reps

Tuesday

Squats:
800lbs – 5-6 sets – 2-12 reps

Leg presses:
2,500 lbs – 4 sets – 12 reps

Parking-lot lunges:
315lbs – 2 sets – 100 yards

Stiff-leg deadlifts:
315lbs -3 sets – 12 reps

Seated leg curls:
200 lbs – 3 sets – 12 reps

Wednesday

Bench presses:
500lbs – 5 sets – 12 reps

Incline barbell presses:
405lbs – 3 sets – 12 reps

Flat dumbbell presses:
200lbs – 3 sets – 12 reps

Flat flyes:
130lbs – 4 sets – 12 reps

Seated cambered-bar extensions:
215lbs – 3 sets – 12 reps

Seated dumbbell extensions:
170lbs – 4 sets – 12 reps

Close-grip bench presses:
350lbs – 4 sets – 12 reps

Thursday

Barbell rows:
585lbs – 5 sets – 10 – 12 reps

Pulley Rows:
400lbs – 4 sets – 10 – 12 reps

Machine pulldowns:
350lbs – 3 sets – 10 – 12 reps

Front pulldowns:
350lbs – 3 sets – 10 – 12 reps

Incline alternate dumbbell curls:
90lbs – 4 sets – 12 reps

Machine curls:
200lbs – 3 sets – 12 reps
superset with
Standing cable curls:
200lbs – 4 sets – 12 reps

Seated dumbbell presses:
170lbs – 4 sets – 12 reps

Front dumbbell rasies:
60lbs – 3 sets – 8 – 25 reps

Machine rasies:
250lbs – 3 sets – 8 – 25 reps

Friday

Leg extensions:
300lbs – 4 sets – 30 reps

Front squats:
585lbs – 4 sets – 12 – 15 reps

Hack squats:
900lbs – 3 sets – 12 reps

Standing leg curls:
125lbs – 3 sets – 12 – 15 reps

Lying leg curls:
200lbs – 4 sets -

Saturday

Incline dumbbell presses:
200lbs – 4 sets – 12 reps

Decline barbell presses:
500lbs – 3 sets – 12 reps

Incline dumbbell flyes:
130lbs – 3 sets – 12 reps

Decline dumbbell presses:
170lbs – 3 sets – 12 reps

Lying cambered-bar extensions:
215lbs – 4 sets – 12 reps
triset with
Machine dips:
360lbs – 4 sets – 12 reps
triset with
Seated cambered-bar extensions:
215lbs – 4 sets – 12 reps

Donkey rasies:
450lbs – 4 sets – 12 reps

Seated rasies:
270lbs – 4 sets – 12 reps

Crunches:
3 sets – failure

Sunday

Rest