Ronnie Coleman is a legendary American bodybuilder. He has been known as The King due to his admirable bodybuilding capacity. Ronnie won the title of Mr. Olympia 8 times starting from 1998 – 2005. He is a trend-setting bodybuilder who won the Mr. Olympia title consecutively for eight years.
He has the required symmetry of his body that makes him a perfect fit for bodybuilding. However, Ronnie Coleman is now retired from bodybuilding but is still considered the greatest bodybuilder. The reason why he was known as The King was due to his shoulders. Colemen has the strongest and biggest shoulders that make him so robust to win the title.
Ronnie Coleman’s shoulder workout is so sturdy that he can work with 160-pound dumbbells and military press 315 pounds. In this article, you can get details about Ronnie Coleman’s back and shoulder workout.
Ronnie Coleman Bio
| Name | Ronnie Dean Coleman |
| Nickname | The King |
| Birth Place | Monroe, Louisiana, United States |
| Birth Date | May 13, 1964 |
| Height | 1.8 m |
| Weight | 135 kg |
| Age | 57 years |
| Profession | Bodybuilder |
| Title Winner | The King, Mr. Olympia for 8 years |
Ronnie Coleman Shoulder Workout Routine
Ronnie Coleman is a very popular American bodybuilder who rules many hearts around the globe. That is why many followers want to have a body and significantly more muscular shoulders like him. I will give you an idea about Ronnie Coleman’s shoulder workout routine to make your shoulder cannonball.
There are many videos of Ronnie Coleman’s shoulder workout on youtube that you can use to get the shoulder like Coleman. He used to do activities two times a week for his shoulders and utilize different exercises. Coleman adds
high-volume workouts to manage different angles of the shoulder to attain strength.
He always tries the variation and uses a blend of various workouts and exercises to boost muscle build. Ronnie Coleman has the workouts on a weekly basis that involves:
First Week Shoulder Workout
On the first week of his workout, Ronnie Coleman used to have the Barbell Shoulder Workout. It has:
| Seated barbell military press | 3-5 sets of 8-20 reps |
| Standing DB lateral raise | 3-5 sets of 8-20 reps |
| Barbell front raises | 3-5 sets of 8-20 reps |
| Rear delt pec dec | 3-5 sets of 8-20 reps |
| Bent-over DB rear delt raise | 3-5 sets of 8-20 reps |
| Standing DB shrugs | 3-5 sets of 8-20 reps |
One of the essential things is that Ronnie has the overhead presses to support the strength of the shoulders. New bodybuilders exclude this technique and do not add it to their workouts. But Ronnie uses this basic rule of muscle build-up and performs a few heavy warm-up sets.
Dumbbell Shoulder Workout
Dumbbell shoulder workout is the second important workout in Ronnie Coleman. Before starting his workout, he performs a few warm-up sets with one all-out working set and has the 160-pound dumbbells, and that is why he got terrible strength for his shoulders.
Here are some of the exercises that he used to add to his shoulder workout. There are three deltoids: the front or anterior head, side or lateral head, and rear or posterior head. You can use these deltoids to give versatility to the heads.
Or you can variate the exercises as per your feasibility. The routine can be started with barbell or dumbbell overhead presses. Thus, it depends on how you make it beneficial because Ronnie Colemen has a sturdy body. So, you can’t start it with his strategy, and you have to manage it as per your body stats.
But, if you are already having bodybuilding training and working as an advanced bodybuilder, then you can go with the flow of Ronnie exercise. Let’s check the exercises in the below table.
| Seated DB overhead press | 3-5 sets of 8-20 reps |
| Machine lateral raise | 3-5 sets of 8-20 reps |
| Machine overhead press | 3-5 sets of 8-20 reps |
| DB front raises | 3-5 sets of 8-20 reps |
| Cable standing rear-delt pull-apart | 3-5 sets of 8-20 reps |
| Cable bent-over rear-delt pull-apart | 3-5 sets of 8-20 reps |
Ronnie Coleman Workout Plan
Coleman loved to be the gym guy because he started his bodybuilding back in 1990 and won the Mr. Texas title in heavyweight and overall weight. He was always into the love of fitness and pursued his bodybuilding and beat his instructor as well. Here is his workout plan for the whole week, including the shoulder workout at the same time.
| Monday | Back / Shoulders / Biceps |
| Tuesday | Quads / Hamstrings / Calves |
| Wednesday | Chest / Triceps |
| Thursday | Back / Shoulders / Biceps |
| Friday | Quads / Hamstrings / Calves |
| Saturday | Chest / Triceps |
| Sunday | Rest day |
As a matter of fact, Ronnie Coleman has lifted the most heavyweights that usually bodybuilders refuse to do so. That is the reason he has trained himself in a very vigor way. He always had the combination of high volume with a heavyweight to take out more from his workouts.
Ronnie Coleman Diet Plan
He believes that a strong body needs a more substantial amount of fuel to be like a beast. Ronnie has a strong body that makes him indulge in eating healthy foods. He ate all those foods that are usually required in traditional bodybuilding, like:
- Chicken
- Potatoes
- Rice
- Lean beef
- Eggs
- Oatmeal
- Beans
- Vegetables
- Proteins
Furthermore, he also has cheat days and eats the fried chicken along with a hamburger. When he wanted to reduce weight, Coleman ate vegetables and chicken.
Ronnie has the following macros in his diet plan.
| Calories | 5562 |
| Fats | 150 g |
| Proteins | 546 g |
| Carbohydrates | 474 g |
Wrap Up
Ronnie Coleman is one of the admired and legendary American bodybuilders who have a unique workout strategy. He loves to lift the most heavyweight that most of the bodybuilder deny.
Coleman always says everybody wants to be a bodybuilder, but no one wants to lift heavyweight. If you're going to have the most muscular shoulders like him, then you can go with his above-mentioned Ronnie Coleman workout routine and diet plan for a desired robust body.
References:
1- Instagram (featured image)
