Ronnie Coleman’s Workout Routine: Friday’s Leg Day Powerhouse: Quads and Hamstrings in the Spotlight
Friday rolled around, bringing with it the second leg day of the week, and it was just as intense as the first! By dedicating separate days to lower body workouts, Ronnie ensured each muscle group got the attention it deserved. This session was all about mixing up angles and techniques, keeping things fresh and challenging even after an earlier leg workout.
- Front Squats for Quad Domination: Ditching the usual back squats, Ronnie opted for front squats to really target those teardrop muscles in the quads. With a cross-arm grip, he could lift up to a whopping 585 pounds, aiming for 10 to 12 reps per set.
- Leg Extensions for a Quad Burnout: To isolate the quads, Ronnie went all out with the full stack, cranking out high-rep sets of 15 to 30. This move was perfect for getting a serious pump and was often saved for the end when his legs were already feeling the burn.
- Hack Squats with Precision: On the hack squat machine, Ronnie loaded up 800 to 900 pounds, performing 3 sets of 10 to 12 reps with full control. This allowed for a deeper knee bend, hitting the quads in a way that free weights couldn’t.
- Standing Leg Curls for Balance: Using a standing machine, Ronnie focused on single-leg work, doing 3 sets of 12 to 15 reps per leg. This helped even out any imbalances in the hamstrings.
- Lying Leg Curls for Deep Activation: With 3 to 4 sets of 10 to 12 reps, Ronnie pushed each contraction to the max. Some sets even included drop sets to completely exhaust the hamstrings.
- Optional Calf Work to Wrap Up: If calves hadn’t been trained earlier in the week, Ronnie might throw in a few sets here. However, he usually saved calf training for Saturday to finish the week on a high note.
By week’s end, this second lower body workout had pushed Ronnie’s limits once again. This kind of consistent, heavy training was crucial in building his legendary size and strength.
