Get Shredded like Ronnie Coleman: A Look into His Workout Routine
If you’re a fan of bodybuilding, chances are you’ve heard of Ronnie Coleman. The eight-time Mr. Olympia champion is known for his massive size and incredible shredded physique. Many aspiring bodybuilders dream of achieving the same level of success and physique as Ronnie Coleman. If you want to get shredded like Ronnie Coleman, you need to follow his workout routine. In this article, we will take a closer look at his workout regimen and the key principles that have helped him achieve his legendary physique.
Ronnie Coleman’s Workout Routine
Ronnie Coleman’s workout routine is intense and focused on building muscle mass and sculpting a shredded physique. He follows a split routine, which means training different muscle groups on different days of the week. Here is a breakdown of Ronnie Coleman’s workout routine:
Day 1: Chest and Triceps
– Flat bench press: 5 sets of 12, 10, 8, 6, and 4 reps
– Incline bench press: 4 sets of 12, 10, 8, and 6 reps
– Dumbbell flyes: 4 sets of 15 reps
– Tricep pushdowns: 4 sets of 12 reps
– Skull crushers: 4 sets of 10 reps
Day 2: Back and Biceps
– Deadlifts: 5 sets of 12, 10, 8, 6, and 4 reps
– Bent-over rows: 4 sets of 12 reps
– Pull-ups: 4 sets of 10 reps
– Barbell curls: 4 sets of 12 reps
– Hammer curls: 4 sets of 10 reps
Day 3: Shoulders
– Military press: 5 sets of 12, 10, 8, 6, and 4 reps
– Lateral raises: 4 sets of 12 reps
– Rear delt flyes: 4 sets of 10 reps
– Shrugs: 4 sets of 12 reps
Day 4: Legs
– Squats: 5 sets of 12, 10, 8, 6, and 4 reps
– Leg press: 4 sets of 12 reps
– Lunges: 4 sets of 15 reps
– Leg curls: 4 sets of 10 reps
– Calf raises: 4 sets of 15 reps
Day 5: Rest
Day 6: Repeat cycle
Ronnie Coleman performs each exercise with maximum intensity and focuses on squeezing the muscle to promote growth. He also incorporates drop sets, supersets, and forced reps to push his muscles to their limits.
Key Principles of Ronnie Coleman’s Workout Routine
1. Progressive Overload: Ronnie Coleman constantly pushes himself to lift heavier weights and increase the intensity of his workouts. This helps to stimulate muscle growth and prevent plateaus.
2. High Volume: Ronnie Coleman performs a high volume of sets and reps for each muscle group to ensure maximum muscle stimulation. This helps to build muscle mass and definition.
3. Intensity Techniques: Ronnie Coleman incorporates intensity techniques such as drop sets, supersets, and forced reps to keep his muscles guessing and promote muscle growth.
4. Consistency: Ronnie Coleman has a strict workout schedule and rarely misses a training session. Consistency is key to achieving a shredded physique like his.
5. Proper Form: Ronnie Coleman always focuses on using proper form to prevent injury and maximize muscle engagement. He lifts with controlled movements and full range of motion.
6. Adequate Rest: Ronnie Coleman ensures he gets enough rest between workouts to allow his muscles to recover and grow. Rest is crucial for muscle repair and growth.
7. Nutrition: Ronnie Coleman follows a strict diet plan to fuel his workouts and support muscle growth. He eats a high-protein, low-carb diet to build muscle and reduce body fat.
In addition to his workout routine, Ronnie Coleman also emphasizes the importance of mental attitude and determination in achieving his goals. He believes that with the right mindset and dedication, anyone can achieve a shredded physique like his.
Conclusion
Getting shredded like Ronnie Coleman requires a combination of hard work, dedication, and the right workout routine. By following his principles of progressive overload, high volume, intensity techniques, consistency, proper form, adequate rest, and nutrition, you can achieve a shredded physique like his. Remember to focus on lifting with maximum intensity, pushing yourself to your limits, and never giving up on your goals. With the right mindset and determination, you can achieve the shredded physique of your dreams.
