The Most Brutal Workouts in History

[NarcissisticDeity]

None other than Ronnie Coleman

Monday: back

Deadlifts -  805lbs - 4 sets - 6-12 reps
Barbell rows - 585lbs - 3 sets - 10-12 reps
T-bar rows - 585lbs - 3 sets - 10 - 12 reps
One-arm dumbbell rows - 200lbs - 3 sets 10-12 reps

Biceps

Barbell curls - 200lbs - 4 sets -12 reps
Seated alternate dumbbell curls - 90lbs - 12 reps
Cambered-bar preacher curls - 150lbs - 12 reps
Standing cable curls - 200lbs

Shoulders

Military presses - 315lbs - 4 sets - 10-12 reps
Seated dumbbell presses - 170lbs - 4 sets - 12 reps
superset with
Front dumbbell presses - 60lbs - 4 sets - 12 reps

Tuesday : Legs

Squats - 800lbs - 5-6 sets - 2-12 reps
Leg presses - 2,500 lbs - 4 sets - 12 reps
Parking-lot lunges - 315lbs - 2 sets - 100 yards
Stiff-leg deadlifts - 315lbs -3 sets - 12 reps
Seated leg curls - 200 lbs - 3 sets - 12 reps

Wednesday : Chest

Bench presses - 500lbs - 5 sets - 12 reps
Incline barbell presses - 405lbs - 3 sets - 12 reps
Flat dumbbell presses - 200lbs - 3 sets - 12 reps
Flat flyes - 130lbs - 4 sets - 12 reps

Triceps :

Seated cambered-bar extensions - 215lbs - 3 sets - 12 reps
Seated dumbbell extensions - 170lbs - 4 sets - 12 reps
Close-grip bench presses - 350lbs - 4 sets - 12 reps

Thursday : Back

Barbell rows - 585lbs - 5 sets - 10 - 12 reps
Pulley Rows - 400lbs - 4 sets - 10 - 12 reps
Machine pulldowns - 350lbs - 3 sets - 10 - 12 reps
Front pulldowns - 350lbs - 3 sets - 10 - 12 reps

Biceps :

Incline alternate dumbbell curls - 90lbs - 4 sets - 12 reps
Machine curls - 200lbs - 3 sets - 12 reps
superset with
Standing cable curls  - 200lbs - 4 sets - 12 reps

Shoulders :

Seated dumbbell presses - 170lbs - 4 sets - 12 reps
Front dumbbell rasies - 60lbs - 3 sets - 8 - 25 reps
Machine rasies - 250lbs - 3 sets - 8 - 25 reps

Friday: Legs

Leg extensions - 300lbs - 4 sets - 30 reps
Front squats - 585lbs - 4 sets - 12 - 15 reps
Hack squats - 900lbs - 3 sets - 12 reps
Standing leg curls - 125lbs - 3 sets - 12 - 15 reps
Lying leg curls - 200lbs - 4 sets -

Saturday : Chest

Incline dumbbell presses - 200lbs - 4 sets - 12 reps
Decline barbell presses - 500lbs - 3 sets - 12 reps
Incline dumbbell flyes - 130lbs - 3 sets - 12 reps
Decline dumbbell presses - 170lbs - 3 sets - 12 reps

Triceps :

Lying cambered-bar extensions - 215lbs - 4 sets - 12 reps
triset with
Machine dips - 360lbs - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - 215lbs - 4 sets - 12 reps

Addintionally :

Calves  ( twice a week )

Donkey rasies - 450lbs - 4 sets - 12 reps
Seated rasies - 270lbs - 4 sets - 12 reps

Abs ( four times a week )

Crunches - 3 sets - failure

Sunday : Rest

Notes : The poundages listed represent those that Coleman often uses for heavier sets. At times he goes even higher , but these poundages are " typical " for him and no one else.

Coleman has used the same schedule and workouts through his career , except that , in order to utilize all of his favorite exercises, consecutive muscle-group worj=kouts are not indentical. These are his standard exercises , but one unlisted movement may be substituted per workout.

Amazing to say the least , apparently overtrianing doesn't apply to Ronnie and the thing I noticed was he did no standing calves rasies and the weights for his calf exercises seem " light " for a man of his strenght .

[BroadStreetBruiser]

What happened this weekend? Is it the 1st Annual Ronnie Coleman Dickride Festival?

[Sniffy 6-6]

Not to take anything away from King Ron, but if he pulls 805 for 4 sets of 12, I wanna see it.

[IFBBwannaB]

Where you got this from? Ronnie did 2 reps with 800 on his video and I doubt he will suddenly claim doing another 10 reps.

Probably some stupid Flex magazine workout.

[Scimowser]

from what i recall, its from an article pre-olympia in Flex, after Gunter beat him. They thinly explain that the sets and reps are his usual, but the poundages listed are his max weight (though it says something along the lines of "he does go heavier")

[HERACLES]

What happened this weekend? Is it the 1st Annual Ronnie Coleman Dickride Festival?

HAHAHAHAHA!!...Broad street, I just spit out my oatmeal! Im Suing yoU! hahaha.. That was so funny man!

[Bluto]

Nuthin but a peanut

[alexxx]

hahaha I remember that article in flex! 800 pound dealifts and squats for 12-15 reps baby!!

[body88]

How many emergency room visits do you think this article caused ? I can just picture some geek kid trying to deadlift some crazy poundage to be strong like Ronnie!

[the shadow]

Not to take anything away from King Ron, but if he pulls 805 for 4 sets of 12, I wanna see it.

dude those r his maximum poundage for a maximum of 1 set.....these poundages r true but they r only for the last sets.....

[Al-Gebra]

I can just picture some geek kid trying to deadlift some crazy poundage to be strong like Ronnie!

why you have t talk about Alexxx like that?

[FreshMintBlue]

man there is Flex mag written all over that workout, like we have not seen Ronnie struggle with 800 after the second rep 

[jaejonna]

Back Day is Jaejonna DAy!!

Deads x4 set 12,10,8,6(drop set 5)
Machine Pullover (Dorian Fav!) x4
Pull Ups 50 reps... (may take five sets!..15,12,10,8,5)
Bent Overs Rows x 4
Cable Rows x 4
T-Bar (Wide Grips) x 4
Cable Lat Extension x 3
Shrugs x5
Low Back Extension x 3

Then do about 8 sets/ 4 exercise for Bicepts just for the hell of it..

Thats brutal!! And im a Natty ...well minus the creatine, glutamine, and pre workout dietary supplement....but all natural!!

[body88]

I understand playing up poundages a bit for hype and sales. But they print plain bullshit in those mags. Talk about 800 lb squats like they are a piece of cake. 500 lb presses for 5 sets of 12 after 3 sets of 200 lb dumbell presses for 12


AAHAHHAHA

[Iago]

you can't fit 13 or even 12 45's on an olympic bar so how exactly would he do t-bars with 585?  i seem to recall the heaviest he ever want on t-bars was 11 45's which is 495 and the most 45's you can fit on an olympic bar.  the man is incredibly strong so why exaggerate?

epic bullshit

[Mr. Intenseone]

None other than Ronnie Coleman

Monday: back

Deadlifts -  805lbs - 4 sets - 6-12 reps
Barbell rows - 585lbs - 3 sets - 10-12 reps
T-bar rows - 585lbs - 3 sets - 10 - 12 reps
One-arm dumbbell rows - 200lbs - 3 sets 10-12 reps

Biceps

Barbell curls - 200lbs - 4 sets -12 reps
Seated alternate dumbbell curls - 90lbs - 12 reps
Cambered-bar preacher curls - 150lbs - 12 reps
Standing cable curls - 200lbs

Shoulders

Military presses - 315lbs - 4 sets - 10-12 reps
Seated dumbbell presses - 170lbs - 4 sets - 12 reps
superset with
Front dumbbell presses - 60lbs - 4 sets - 12 reps

Tuesday : Legs

Squats - 800lbs - 5-6 sets - 2-12 reps
Leg presses - 2,500 lbs - 4 sets - 12 reps
Parking-lot lunges - 315lbs - 2 sets - 100 yards
Stiff-leg deadlifts - 315lbs -3 sets - 12 reps
Seated leg curls - 200 lbs - 3 sets - 12 reps

Wednesday : Chest

Bench presses - 500lbs - 5 sets - 12 reps
Incline barbell presses - 405lbs - 3 sets - 12 reps
Flat dumbbell presses - 200lbs - 3 sets - 12 reps
Flat flyes - 130lbs - 4 sets - 12 reps

Triceps :

Seated cambered-bar extensions - 215lbs - 3 sets - 12 reps
Seated dumbbell extensions - 170lbs - 4 sets - 12 reps
Close-grip bench presses - 350lbs - 4 sets - 12 reps

Thursday : Back

Barbell rows - 585lbs - 5 sets - 10 - 12 reps
Pulley Rows - 400lbs - 4 sets - 10 - 12 reps
Machine pulldowns - 350lbs - 3 sets - 10 - 12 reps
Front pulldowns - 350lbs - 3 sets - 10 - 12 reps

Biceps :

Incline alternate dumbbell curls - 90lbs - 4 sets - 12 reps
Machine curls - 200lbs - 3 sets - 12 reps
superset with
Standing cable curls  - 200lbs - 4 sets - 12 reps

Shoulders :

Seated dumbbell presses - 170lbs - 4 sets - 12 reps
Front dumbbell rasies - 60lbs - 3 sets - 8 - 25 reps
Machine rasies - 250lbs - 3 sets - 8 - 25 reps

Friday: Legs

Leg extensions - 300lbs - 4 sets - 30 reps
Front squats - 585lbs - 4 sets - 12 - 15 reps
Hack squats - 900lbs - 3 sets - 12 reps
Standing leg curls - 125lbs - 3 sets - 12 - 15 reps
Lying leg curls - 200lbs - 4 sets -

Saturday : Chest

Incline dumbbell presses - 200lbs - 4 sets - 12 reps
Decline barbell presses - 500lbs - 3 sets - 12 reps
Incline dumbbell flyes - 130lbs - 3 sets - 12 reps
Decline dumbbell presses - 170lbs - 3 sets - 12 reps

Triceps :

Lying cambered-bar extensions - 215lbs - 4 sets - 12 reps
triset with
Machine dips - 360lbs - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - 215lbs - 4 sets - 12 reps

Addintionally :

Calves  ( twice a week )

Donkey rasies - 450lbs - 4 sets - 12 reps
Seated rasies - 270lbs - 4 sets - 12 reps

Abs ( four times a week )

Crunches - 3 sets - failure

Sunday : Rest

Notes : The poundages listed represent those that Coleman often uses for heavier sets. At times he goes even higher , but these poundages are " typical " for him and no one else.

Coleman has used the same schedule and workouts through his career , except that , in order to utilize all of his favorite exercises, consecutive muscle-group worj=kouts are not indentical. These are his standard exercises , but one unlisted movement may be substituted per workout.

Amazing to say the least , apparently overtrianing doesn't apply to Ronnie and the thing I noticed was he did no standing calves rasies and the weights for his calf exercises seem " light " for a man of his strenght .

Horseshit.....I can see some of the "children" on here believing it, but don't try and insult the intelligence of the board members that have been around for ever!!

[Palpatine Q]

Horseshit.....I can see some of the "children" on here believing it, but don't try and insult the intelligence of the board members that have been around for ever!!

It just goes to show you how retarded bodybuilding is . It's common knowledge Ronnie is the strongest bodybuilder on the planet, yet even his poundages are exaggerated.

[body88]

you can't fit 13 or even 12 45's on an olympic bar so how exactly would he do t-bars with 585?  i seem to recall the heaviest he ever want on t-bars was 11 45's which is 495 and the most 45's you can fit on an olympic bar.  the man is incredibly strong so why exaggerate?

epic bullshit

Haha his chest routine would make him the strongest man in history alone. AAAHAHAH he does this a week out from the Olympia at like 3 percent body fat.

Bench presses - 500lbs - 5 sets - 12 reps
Incline barbell presses - 405lbs - 3 sets - 12 reps
Flat dumbbell presses - 200lbs - 3 sets - 12 reps
Flat flyes - 130lbs - 4 sets - 12 reps
 


This is the best shit I have ever read. FIVE sets of TWELVE with FIVE HUNDRED lbs

[Scimowser]

you can't fit 13 or even 12 45's on an olympic bar so how exactly would he do t-bars with 585?  i seem to recall the heaviest he ever want on t-bars was 11 45's which is 495 and the most 45's you can fit on an olympic bar.  the man is incredibly strong so why exaggerate?

epic bullshit

well as it shows in the pictures, he uses 100lb plates at the bottom of the stack  The handle for the T-bar broke because the weight he used was too heavy for it, but that was like on the 6th rep or something

[NarcissisticDeity]

Horseshit.....I can see some of the "children" on here believing it, but don't try and insult the intelligence of the board members that have been around for ever!!

Hey I didn't make the claim he did those lifts I just typed it to get members talking and it worked , I laughed out loud when squats 800lbs for 5-6 sets and 2-12 reps , don't kill the messenger . 

[body88]

HAHA Ronnie is so strong that Kaz called him up and asked him to open a pickle jar he couldent get into. When Ronnie refused Kaz just smashed the jar and ate the pickes off the ground. Ronnie was busy that day welding steel beams together with his hands.

[Mr. Intenseone]

Hey I didn't make the claim he did those lifts I just typed it to get members talking and it worked , I laughed out loud when squats 800lbs for 5-6 sets and 2-12 reps , don't kill the messenger . 

Sorry dude, I didn't mean you....I don't know where this workout came from, but it rediculous and misleading and Body88 had it right when he said some naive kid will himself trying to attempt it!

[body88]

Sorry dude, I didn't mean you....I don't know where this workout came from, but it rediculous and misleading and Body88 had it right when he said some naive kid will himself trying to attempt it!

Sorry intense I am always repeating your posts. I dont mean to!!!!!! Great minds think alike

[alexxx]

Sorry intense I am always repeating your posts. I dont mean to!!!!!! Greta minds think alike

lol truer words where never spoken!

[body88]

I was reading in the last issue of Flex about how Ronnie is so strong he can stop hurricanes and tornado's with his bare hands.

Last time Ronnie was in New Orleans someone cracked a joke about his neon pink jump suit he had just bought from MAX MUSCLE VENICE ( only 1 block from the beach and the Firehouse!)




The result



Katrina!