RONNIE COLEMAN WORKOUTS AND DIET | Muscle world http://getmascular.blogspot.com/2012/04/ronnie-coleman-workouts-an...

WHAT YOU NEED TO KNOW

RONNIE COLEMAN WORKOUTS ROUTINES Tom Holland Spiderman

Workout & Diet
RONNIE COLEMAN BODYBUILDING/FITNESS SECRETS
Tom Holland is the new
MR OLYMPIA RONNIE'S DIET PLAN Spider-man in the
upcoming movie Spider-
The Ronnie Coleman workouts and diet was developed by man Homecoming. Before this
Ronnie Coleman in tandem with his doctors and health marvel flick Tom also starred in the
advisors. As such, they were able to come up with a program film The Im...
that included food that will provide him with the nourishment
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that he needed, while at the same time including elements
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that will help him bulk up and optimize his muscle growth. Ileana D'Cruz Workout
and Diet What you need
Height: 5 ft 11 inch or 180 cm to know Ileana D'Cruz
Weight (Contest): 135 kg or 297 lbs Workout routine and Diet plan Ileana
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Weight (Off Season): 150 kg or 330 lbs
Chest: 58 inch
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Biceps: 24 inch Workout and Diet
Waist: 36 inch Tiger Shroff Workout and
Calves: 22 inch Diet. Tiger Shroff is an
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Thighs: 36 inch
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WORKOUTS ROUTINES
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Marc Fitt is a Fitness
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Rohit Khandelwal is an
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1.Monday Back

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RONNIE COLEMAN WORKOUTS AND DIET | Muscle world http://getmascular.blogspot.com/2012/04/ronnie-coleman-workouts-an...

Deadlifts 805lb Sets: 4- 6-12 reps

Barbell rows 585lb Sets: 3 - 10-12 reps
T-bar rows 585lb Sets: 4 - 10 @12reps
One-arm dumbbell rows 200lb - 3 sets 10-12 reps
Barbell curls 200lb Sets: 4 -12 reps
Seated alternate dumbbell curls 90lb @12reps
Cambered-bar preacher curls 150lb @ 12 reps
Standing cable curls 200lb @12reps
Military presses 315lb - 4 sets @10-12 reps
Seated dumbbell presses 170lb - 4 sets @12reps
superset with
Front dumbbell presses: 60lb - 4 sets @12reps

2.Tuesday - Legs
Squats: 800lb - 5-6 sets @ 2-12 reps
Leg presses: 2,500 lb - 4 sets @12reps
Parking-lot lunges: 315lb - 2 sets - 100 yards
Stiff-leg Deadlifts: 315lb -3 sets @12reps
Seated leg curls: 200 lb - 3 sets @12reps

3.Wednesday Chest Focus

Bench presses: 500lb - 5 sets @12reps

Incline barbell presses: 405lb - 3 sets @12reps
Flat dumbbell presses: 200lb - 3 sets @12reps
Flat flyes: 130lb - 4 sets @12reps
Seated cambered-bar extensions: 215lb - 3 sets
@12reps
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Seated dumbbell extensions: 170lb - 4 sets
@12reps
Close-grip bench presses: 350lb - 4 sets
@12reps

4.Thursday Back Focus

Barbell rows: 585lb - 5 sets - 10
@12reps
Pulley Rows: 400lb - 4 sets - 10 @12reps
Machine pull downs: 350lb - 3 sets - 10 @12reps
Front pull downs: 350lb - 3 sets - 10 @12reps
Incline alternate dumbbell curls: 90lb - 4 sets @12reps
Machine curls: 200lb - 3 sets @12reps
superset with
Standing cable curls: 200lb - 4 sets @12reps
Seated dumbbell presses: 170lb - 4 sets @12reps
Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
Machine raises: 250lb - 3 sets @ 8 - 25 reps
5.Friday Legs
Leg extensions: 300lb - 4 sets - 30 reps
Front squats: 585lb - 4 sets @12- 15 reps
Hack squats: 900lb - 3 sets @12reps
Standing leg curls: 125lb - 3 sets @12- 15 reps
Lying leg curls: 200lb - 4 sets
6.Saturday Chest
Incline dumbbell presses: 200lb - 4 sets
@12reps
Decline barbell presses: 500lb - 3 sets
@12reps
Incline dumbbell flyes: 130lb - 3 sets
@12reps
Decline dumbbell presses: 170lb - 3 sets
@12reps
Lying cambered-bar extensions: 215lb -
4 sets @12reps
triset with
Machine dips: 360lb - 4 sets @12reps
triset with
Seated cambered-bar extensions: 215lb

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RONNIE COLEMAN WORKOUTS AND DIET | Muscle world http://getmascular.blogspot.com/2012/04/ronnie-coleman-workouts-an...

- 4 sets @12reps
Donkey raises: 450lb - 4 sets @12reps
Seated raises: 270lb - 4 sets @12reps
Crunches: 3 sets - failure
7.Sunday OFF(REST)

DIETING ROUTINES

Ron is famous for his al chicken diet and in his several video and online interviews he admit that
chicken diet is his favorite and this diet plays an important role in the growth of his strong
muscles. Besides chicken and beef, Ronnie Coleman also includes all seasonal foods in his diet, he
believes that every season put some unique effects on human body and it is very important for
human beings to adopt their foods and living according to the season. In winter season Ronnie
Coleman like to eat a lot of fresh water fish which are specially imported from Arizona fresh water
rivers and in summer season bananas and pineapple become his favorite foods and sometimes he
eat upto 12 dozen bananas in a single day.

Ronnie Breakfast:-

His breakfast is consisting on a very heavy meal; he likes to use protein rich foods and dairy
products including butter, creamed milk, roasted chicken, etc.

Big Ron Lunch:-

We heard from various sources that his lunch is consist on fast foods only, he is mad about KFC
zinger double chicken burger and he normally eat 4 to 5 king size chicken burgers during his lunch
time.

Ronnie Coleman Dinner:-

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His doctor recommends him to use 4 cup of grits with baked potatoes during his dinner and from
the last 7 years he is strictly following the food instructions of his private doctor.

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RONNIE COLEMAN WORKOUTS AND DIET | Muscle world http://getmascular.blogspot.com/2012/04/ronnie-coleman-workouts-an...

Labels: celebrities workouts, elements that will help him bulk up and optimize his muscle growth,
MR OLYMPIA RONNIE'S FITNESS SECRETS REVEALED, RONNIE COLEMAN WORKOUTS AND DIET

mohamed rda Maragaoui 10 December 2013 at 07:08

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