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Ronnie Coleman's Get Huge Program

Ronnie Coleman is about as hard to miss as a locomotive chugging full speed ahead when your car just stalled on the tracks.

Ronnie Coleman is about as hard to miss as a locomotive chugging full speed ahead when your car just stalled on the tracks. His massive, yet extremely ripped body is nothing short of a geological oddity (the man is a rock).

Ronnie Coleman Fitness 360
Watch the video: 8:06

With eight consecutive wins as Mr. Olympia, Big Ron etched his name into the history books as the greatest bodybuilder of all time. Think he's just a freak of nature and that you could never accomplish the same feat? Well think again!

Ronnie was a police officer with no future in bodybuilding until the owner of a world-renowned gym gave him a free lifetime membership to train there. Obviously the gym owner saw something in Ronnie that he didn't even see in himself.

If you have a dream to transform your body and have a heart of a lion, then follow Ronnie Coleman's complete program now.

Ronnie Coleman's Nutrition Program

Calories: 5562
Fats: 150g
Protein: 546g
Carbs: 474g

10 a.m.
l-arganine

L-arganine 3-5 gms


10:30 a.m.
xxx

grits with cheese 3/4 cup


egg whites

egg whites 2 cups


coffee

coffee 1 cup


12:30 p.m.
pre

pre-workout 1 serving


post

post-workout 1 serving


l-arganine

L-arganine 3-5 gms


4 p.m.
chicken

chicken 2 8oz


red beans

red beans 1 1/2 cups


brown rice

brown rice 1 1/2 cups


cornbread

cornbread 2 servings


6:30 p.m.
l-arganine

L-arganine 3-5 gms


7 p.m.
potato

baked potato 1 medium


chicken

chicken 2 8oz


10:00 p.m.
potato

baked potato 1 medium


chicken

chicken 2 8oz


lemonade

lemonade 8 oz


french fries

french fries 1 serving


steak

filet mignon 9 oz


12:00 a.m.
post

post-workout 1 serving

1:30 a.m.
post

whey protein 1 serving

Training Program

Day 1: Quads/Hams/Calves
1

Barbell Squat

3 sets of 10-15 reps
Barbell Squat Barbell Squat

2

Barbell Hack Squat

3 sets of 15-20 reps
Barbell Hack Squat Barbell Hack Squat

3

Leg Extensions

3 sets of 15-20 reps
Leg Extensions Leg Extensions

4

Standing Leg Curl

3 sets of 15-20 reps
Standing Leg Curl Standing Leg Curl

5

Lying Leg Curls

3 sets of 15-20 reps
Lying Leg Curls Lying Leg Curls

6

Seated Leg Curl

3 sets of 15-20 reps
Seated Leg Curl Seated Leg Curl

7

Single Seated Leg Curl

3 sets of 15-20 reps
Seated Leg Curl Seated Leg Curl

8

Seated Calf Raise

3 sets of 15-20 reps
Seated Calf Raise Seated Calf Raise

Day 2: Back/Triceps
1

Bent Over Barbell Row

3 sets of 10-15 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Lying T-Bar Row

3 sets of 15-20 reps
Lying T-Bar Row Lying T-Bar Row

3

One-Arm Dumbbell Row

3 sets of 15-20 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Wide-Grip Lat Pulldown

3 sets of 15-20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

Dip Machine

3 sets of 15-20 reps
Dip Machine Dip Machine

6
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

7

Lying Triceps Press

3 sets of 15-20 reps
Lying Triceps Press Lying Triceps Press

Day 3: Shoulders
1
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

2

Side Lateral Raise

3 sets of 15-20 reps
Side Lateral Raise Side Lateral Raise

3

Front Dumbbell Raise

3 sets of 15-20 reps
Front Dumbbell Raise Front Dumbbell Raise

4
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Day 4: Chest/Biceps
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Decline Barbell Bench Press

3 sets of 15-20 reps
Decline Barbell Bench Press Decline Barbell Bench Press

4

Barbell Curl

3 sets of 15-20 reps
Barbell Curl Barbell Curl

5

One Arm Dumbbell Preacher Curl

3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

6

Alternate Hammer Curl

3 sets of 15-20 reps
Alternate Hammer Curl Alternate Hammer Curl

Day 5: Quads/Hams/Calves
1

Barbell Squat

3 sets of 10-15 reps
Barbell Squat Barbell Squat

2

Barbell Hack Squat

3 sets of 15-20 reps
Barbell Hack Squat Barbell Hack Squat

3

Leg Extensions

3 sets of 15-20 reps
Leg Extensions Leg Extensions

4

Standing Leg Curl

3 sets of 15-20 reps
Standing Leg Curl Standing Leg Curl

5

Lying Leg Curls

3 sets of 15-20 reps
Lying Leg Curls Lying Leg Curls

6

Seated Leg Curl

3 sets of 15-20 reps
Seated Leg Curl Seated Leg Curl

7

Single Seated Leg Curl

3 sets of 15-20 reps
Seated Leg Curl Seated Leg Curl

Day 6: rest
Day 6: rest

Daily

Supplement Stack

Ronnie Coleman Fitness 360