Ronnie Coleman is an eight-time holder of the bodybuilding title “Mr. Olympia".
The difference between the Ronnie technique and the others is the alternate use of two different types of training: power (powerlifting) and bodybuilding (pumping). He alternates these species every 3-6 weeks, and so throughout his career.
What could be more challenging than achieving a new personal record in weight lifting ">
Content
- 1 monday
- 2 Tuesday
- 3 Wednesday
- 4 thursday
- 5 Friday
- 6 Saturday
- 7 Sunday - REST
- 8 Ronnie Coleman Training Week
Monday
Back
- Deadlift, 4 sets of 6-12 reps
- Thrust with emphasis on the chest with a barbell, 3 sets of 10-12 reps
- T-bar thrust, 3 sets of 10 - 12 reps
- One-handed dumbbell barbell tilt 3 sets of 10-12 reps
Biceps
- Arm curls with dumbbells, 4 sets of 12 reps
- Alternating arms with dumbbells, 3 sets of 12 reps
- Curved barbell bending, 3 sets of 12 reps
- Standing flexion, 4 sets of 12 reps
Shoulders
- Army bench press, 4 sets of 12 reps
- Sitting Dumbbell Bench Press, 4 sets - 12 reps
- Front dumbbell lift, 4 sets - 12 reps
Tuesday
Legs
- Squats, 5-6 sets of 8-12 reps
- Leg press, 4 sets of 12 reps
- Lunges, 2 sets of 50 steps
- Leg mixing in the simulator, 3 sets of 12 reps
- Leg extension, 3 sets of 12 reps
Wednesday
Chest
- Bench press, 5 sets of 12 reps
- Bench press lying on an inclined bench, 3 sets of 12 repetitions
- Dumbbell bench press lying on a horizontal surface, 3 sets of 12 reps
- Machs on a horizontal surface, 4 sets of 12 repetitions
Triceps
- Extension of arms on the upper block, 3 sets of 12 reps
- Dumbbell bench press, 4 sets of 12 reps
- Narrow grip press from the bench, 4 sets of 12 reps
Thursday
Biceps
- Tilt dumbbell bar, 4 sets of 12 reps
- Concentrated bending the arm with a dumbbell, 3 sets of 12 reps
- Bending the arms on the lower block, 4 sets of 12 reps
Shoulders
- Dumbbell bench press, 4 sets of 12 reps
- Double sideways dumbbell lift, 3 sets - 8 - 25 reps
- Breeding hands in the crossover, 3 sets of 8 - 25 repetitions
Friday
Legs
- Leg breeding in the simulator, 4 sets of 30 reps
- Dumbbell Sumo Squat, 4 sets of 12 to 15 reps
- Huck squats, 3 sets of 12 reps
- Bending one leg while standing, 3 sets of 12 - 15 reps
- Leg curl, 4 sets of 12 reps
Saturday
Chest
- Dumbbell bench press on an inclined bench 4 sets of 12 reps
- Dumbbell bench press on a flat bench, 3 sets of 12 reps
- Breaking dumbbells to the side on an inclined bench, 3 sets of 12 reps
- Breaking dumbbells to the sides on a flat bench, 3 sets of 12 reps
Triceps
- Pullovers, 4 sets of -12 reps
- Bench sitting in the simulator, 4 sets - 12 reps
- Dumbbell press with both hands from behind the head, 4 sets of 12 reps
Calf muscles
- Rise on socks in a slope "donkey", 4 sets - 12 repetitions
- Leg extension sitting in the simulator, 4 sets - 12 reps
- Lifting on a horizontal bench, 3 sets - to failure
Sunday - REST
Ronnie should eat 4111 kcal every day. At the same time, the number of meals is divided into 8. There is a need every two hours. Large amounts of food should be consumed in the morning. Also, Ronnie Coleman uses 5 times a day instead of the main meal, sports supplements.
Present to your attention the Ronnie nutrition program:
The first meal should include: oatmeal (500 g), fruit yogurt (670 g).
The second meal consists of a milkshake, which is prepared from 70 grams of milk powder, 2 cups of frozen strawberries, 50 grams of processed cheese and 1 coarse black toast. If you do not tolerate milk, you can replace it with 670 g of vanilla yogurt.
The third meal includes: fried chicken breasts (70 g); steamed broccoli (2 cups), sweet potato (2 cups)
Fourth meal : tuna salad (60 g); avocado (84 g), pasta with artichoke (112 g), mayonnaise or lemon juice (2 tbsp.)
The fifth meal should consist of a milkshake. Recipe: mix in a blender powdered non-fat milk (70 g), fresh and frozen blackberries (2 cups) and dilute with cold water to taste.
Sixth meal: egg salad. It consists of: a steep egg - 2 pcs, egg white from 2 eggs, cabbage (1 cup), peeled apples (1 cup), mayonnaise (3 tablespoons), grapefruit juice without sugar (330 g).
Seventh meal: make a cocktail. Mix the ingredients in a blender: orange juice (225 g), low-fat frozen sugar-free yogurt (885 g).
Ronnie Coleman Training Week