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Home Workouts Back

Ronnie Coleman’s Legendary Back Workout

F.V. Team by F.V. Team
June 20, 2018
in Back, Featured, Workouts
Ronnie Coleman's Back Workout
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Ronnie Coleman’s physique has become one of the most talked about in all of bodybuilding history, and certainly one of the biggest in recent history.

Throughout the late ’90s and early 2000s, Ronnie Coleman dominated the professional bodybuilding scene,  earning a record 8 Mr. Olympia titles.

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms.

At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

On his way to a record-tying 8 Mr. Olympia victories, Coleman continually set a new precedent in back muscle and displayed an unrivaled combination of size and detail. The often-used claim, “contests are won from behind” was never more true during Ronnie’s reign as King of the Olympia. And every grainy ounce of muscle was earned with heavy weight and hard work.

Try Big Ron’s twice-per-week training program and build a legendary back of your own…

Ronnie Coleman’s Back Workout

Thickness Workout

  1. Deadlifts: 4 sets 6-12 reps
  2. Barbell rows: 3 sets 10-12 reps
  3. T-bar rows: 3 sets 10-12 reps
  4. 1-arm dumbbell row: 3 sets of 10-12 reps

Width Workout

  1. Barbell rows: 5 sets 10-12 reps
  2. Seated cable row: 4 sets of 10-12 reps
  3. Lever machine pulldown: 3 sets of 10-12 reps
  4. Front pulldown (underhand): 3 sets of 10-12 reps

Note: Coleman alternates the thickness workout and the width workout, doing both each week.

 

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Comments 12

  1. Marian Rybár says:
    1 year ago

    sexy omg

    Reply
  2. Mike Fulper says:
    1 year ago

    every day for me, I’m building up

    Reply
    • Mike James Compton says:
      1 year ago

      Everyday = no grown unless your on growth ?

      Reply
    • Mike Fulper says:
      1 year ago

      no products, just weights. I been lifting like that since I was 15 living in a small town. I’m not used to products

      Reply
  3. 俊文 陈 says:
    1 year ago

    Tan Zhen Wei

    Reply
  4. Mark Gian says:
    1 year ago

    Big Lenny has better back hahaha

    Reply
  5. James Allen says:
    1 year ago

    Comes with free bottle of D-BOL

    Reply
  6. Ikechukwu Nicholas Igbokwe says:
    1 year ago

    Intense

    Reply
  7. Nathan Aguilera says:
    1 year ago

    Robbie Bartlett

    Reply
    • Bartlett Robbie says:
      1 year ago

      I wish cuzzie

      Reply
  8. Derek S Cilibrasi says:
    1 year ago

    Ok.

    Reply
  9. Adam Roger says:
    1 year ago

    Adam L Morrison

    Reply

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