Ronnie Coleman’s Workout Routine: His Power-Packed Saturday Workout: Chest, Triceps, and Calves

In his heyday, Ronnie Coleman wrapped up his intense training week with a bang on Saturday, diving into a powerhouse workout that targeted his chest, triceps, and calves. Despite the week’s grueling schedule, Ronnie was all set to give it his all before enjoying a well-deserved rest on Sunday.

1. Kicking things off, Ronnie tackled the incline dumbbell press to focus on his upper chest. With dumbbells weighing between 150 and 200 pounds, he powered through 4 sets of 8 to 12 reps, often surpassing 10 reps in the initial sets. This exercise allowed him to maximize his range of motion and effectively target the upper pecs.
2. Next up was the decline barbell press, where Ronnie loaded up to 500 pounds for 3 sets of 10 to 12 reps. This move was all about building thickness and enhancing the lower chest, offering a fresh angle compared to the earlier presses.
3. Transitioning to isolation exercises, Ronnie performed heavy incline dumbbell flyes with weights ranging from 120 to 130 pounds. He focused on 3 sets of 10 to 12 reps, emphasizing a deep stretch and a full squeeze to sculpt and define his chest.
4. To further challenge his chest, Ronnie sometimes opted for decline dumbbell presses, aiming for 3 intense sets of 10 to 12 reps. This variation provided a unique contraction and rounded off his chest workout.
5. Moving on to triceps, Ronnie began with skull crushers using an EZ-bar loaded with around 215 pounds for 4 sets of 12 reps. This was the start of a demanding tri-set that kept the intensity high.
6. Without missing a beat, he strapped on additional weight for parallel-bar dips, cranking out 4 sets that pushed his triceps to the limit. To complete the tri-set, Ronnie performed seated overhead EZ-bar extensions, ensuring his triceps were thoroughly exhausted.
7. For his calves, Ronnie favored donkey calf raises, performing 4 sets of 10 to 15 reps with up to 450 pounds. He also incorporated seated calf raises with 270 to 300 pounds for sets of 12, focusing on a full range of motion.
8. Occasionally, he added standing calf raises for 3 to 4 sets of 10 to 12 reps, targeting overall calf size and strength. Finally, Ronnie wrapped up his session with 3 sets of crunches to failure, keeping his core strong and tight.

Ronnie’s Saturday workout was a testament to his unwavering dedication and intensity, capping off a week of relentless effort and pushing each muscle group to its limits.