Ronnie Coleman’s Workout Routine: Power Up Your Mid-Week with Ronnie Coleman’s Chest and Triceps Routine

Welcome to the mid-week muscle madness! On Wednesdays, legendary bodybuilder Ronnie Coleman dedicated his workout to building powerhouse chest and triceps. This session wasn’t just about lifting heavy; it was about sculpting those muscles from every possible angle.

Let’s dive into the routine:

1. Flat Barbell Bench Press: This exercise was the cornerstone of Ronnie’s chest workout. He typically performed 5 sets, gradually increasing the weight. His reps ranged from 12 down to 4, often pressing an impressive 495 lbs. This approach was key to developing raw strength and thickness in his pecs.

2. Incline Barbell Bench Press: After the flat bench, Ronnie moved on to 3 sets of 10 to 12 reps on the incline. Even when his muscles were fatigued, he pushed through with weights around 400 lbs to target the upper chest.

3. Flat Dumbbell Press or Flyes: Ronnie alternated between these exercises for 3 to 4 sets of 10 to 12 reps. Using dumbbells weighing between 150 and 200 lbs, he focused on stretching and contracting the chest muscles with precision.

4. EZ-Bar Skull Crushers: For triceps, Ronnie performed 3 to 4 sets of 10 to 12 reps with a cambered bar, often handling over 200 lbs. This exercise was crucial for hitting the long head of the triceps.

5. Overhead Dumbbell Triceps Extension: Seated with a heavy dumbbell, sometimes up to 170 lbs, Ronnie completed 3 to 4 sets of 10 to 12 reps. This move was all about building upper arm thickness by isolating the long head of the triceps.

6. Close-Grip Bench Press: To wrap up the triceps workout, Ronnie did 4 sets of 8 to 12 reps with a shoulder-width grip. Using 315–350 lbs, this exercise not only targeted the arms but also added extra volume to the chest workout.

7. Ab Training: No workout was complete without some core work. Ronnie included exercises like crunches and leg raises, performing 3 sets to failure to keep his midsection strong and defined.

This chest and triceps routine was a powerhouse combination of powerlifting intensity and bodybuilding volume, helping Ronnie achieve serious size and definition. So, if you’re looking to build strength and muscle, give this routine a try and channel your inner Ronnie Coleman!