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Ronnie Coleman's Get Huge Workout Program & Diet

Ronnie Coleman's Get Huge Workout Program & Diet


RONNIE COLEMAN WORKOUT & DIET

Ronnie Dean Coleman professionally known as Ronnie Coleman is an American Bodybuilder born on May 13, 1964 who holds the record of most number of wins (26) as IFBB (International Federation of  Body Builder) professional bodybuilder. He also holds a record of being Mr. Olympia most number of times (8). Being a Successful Bodybuilder Ronnie Coleman has made many videos such as “On the Road”, “The Unbelievable” and “The Cost of Redemption” etc, sharing experience of his workouts and weightlifting. According to Ronnie Coleman there is no secret formula behind Body Building, all you need is to work hard and train well to be the best.Ronnie Coleman started working out at the age of 12. Ronnie Coleman Workout Routine Starts from Monday 11 am onward, taking rest on Sunday.

Ronnie Coleman Workout Routine:

Day 1: For quads, hams, and calves

Three sets and 15 reps

-Barbell Squat
-Barbell Hack Squat
-Leg Extensions
-Leg Curls (Standing, Lying, and Seated)
-Seated Single-Leg Curl
-Seated Calf Raise

Day 2: Works on back and triceps

Three sets with 15-20 reps

-Bent-over Barbell Row
-Lying T-Bar Row
-One-Arm Dumbbell Row
-Wide-Grip Lat Pulldown
-Triceps Dips
-Standing Dumbbell Triceps-Extension
-Lying Triceps Press

Day 3: Focuses on shoulders

Three sets and 15 reps

-Overhead Shoulder Press
-Side Lateral Raise
-Front Dumbbell Raise
-Seated Bent-Over Dumbbell Rear Deltoid Raise

Day 4: Exercises his chest and biceps

Three sets and 15-20 reps

-Medium Grip Barbell Bench Press
-Medium Grip Barbell Incline Bench Press
-Decline Barbell Bench Press
-Barbell Curls
-One-Arm Dumbbell Preacher Curl
-Alternate Hammer Curl

Day 5: Works on quads, hams, and calves

Three sets and 15 reps

-Barbell Squat
-Barbell Hack Squat
-Leg Extensions
-Leg Curls (Standing, Lying, and Seated)
-Seated Single-Leg Curl
-Seated Calf Raise

Day 6: For chest, triceps, and abs

Three-four sets and 12 reps

-Incline Dumbbell Press-
-Decline Barbell Press
-Incline Dumbbell Flyes
-Decline Dumbbell Press
-Cambered-Bar Triceps Extensions (Lying and Seated)
-Triceps Dips
-Donkey Calf Raises
-Seated Raises
-Crunches

Day 7: Rest



Ronie Coleman Diet :

Ronnie, besides this diet also takes tablets of Vitamin C, Vitamin E, Multi-Vitamin, Chromium, Glucosamine, Multi-Mineral, Liver Tablets, Calcium, regularly.

10 AM

Ronnie Coleman does very intense workout and starts his day by taking Nitrix Tablets at 10 AM.

-Nitrix Tablets – 6 to 8 tabs

10:30 AM

-Grits with cheese – 3/4th cup
-White eggs – 2 cups
-Coffee – 1 cup

Pre-Workout

Ronnie Coleman takes this, before starting his heavy workout routine at around 12 PM

-1 scoop of NO XPLODE

Post-Workout

-2 scoops of Cell Mass
-Nitrix tablets – 6 to 8 tabs

04 PM

-Chicken Breasts – 2 pieces of 4 oz each
-Red Beans – 1.5  cups
-Brown Rice – 1.5 cups
-Cornbread – 2 pieces
-Water – 8 oz

06:30 PM

-Nitrix Tablets – 6 to 8 tabs

07 PM

-Chicken Breasts – 2 pieces of 4 oz each
-Baked Potato – 1 potato
-Water – 8 oz

10 PM

-Filet Mignon – 9 oz
-5 oz Chicken Breast – 1 piece
-Baked Potato – 1 potato
-French Fries – 1 plate (approx. 134 g)
-Pink Lemonade – 8 oz

12 AM

-Cell Mass – 2 scoops

01:30 AM

-SYNTHA-6 – 4 scoops
-Water – 18 oz

So, he starts his day at 10 AM and takes sleeps after 1:30 AM. That is why, he eats very less after 10 PM. Just, to fulfill his need of bodybuilding, he takes the tablets and cell mass after 10 PM.

The approximate nutrition intake for the whole diet plan is as follows –

Calories – 5562

Fats – 150g

Protein – 546g

Carbohydrates – 474g



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