Ronnie Coleman Says He Trains 6x a Week Still, Smashes Workout w/ Hany Rambod

Ronnie Coleman isn’t slowing down in retirement following his illustrious career as a Men’s Open Pro. In a recent YouTube video published on October 3, 2023, Coleman joined bodybuilding coach Hany Rambod for a challenging back/biceps workout and answered a few questions about his training schedule. 

“I trained back two days ago but because he wants to train back, I’m throwing it in again,” shared Rambod. “Teaching Ronnie some FST-7 for the big comeback.” 

From the moment Ronnie Coleman arrived in the IFBB Pro League, his potential was evident given his freakish size, structure, and symmetry. While filling out his frame took time, Coleman reached the top of bodybuilding in 1998 when he captured the Mr. Olympia title in the finals upon conquering the odds-on favorite Flex Wheeler. 

Having held the Olympia crown for eight straight years, Jay Cutler finally caught up to Coleman in 2006 and defeated “The King” on stage. A year later, Coleman retired at the 2007 Olympia in fourth place, but his commitment to training, nutrition, and health still motivates him today in spite of numerous injuries. 

Coleman has endured 13 back surgeries, many of which were plagued by complications. These setbacks haven’t stopped the legend from pushing his limits inside the gym though. Even when his extremities are numb, Coleman finds a way to complete his workouts, and today was no different.

He joined Hany Rambod — the founder of the FST-7 training system and a decorated bodybuilding coach, who is currently guiding the reigning Mr. Olympia Hadi Choopan, runner-up Derek Lunsford, and several other talents. 

Ronnie Coleman and Hany Rambod Take on Back/Biceps Workout w/ Panatta Equipment 

Find the workout list below: 

“Yeah buddy, couldn’t wait,” added Coleman. 

• Machine high row — 1 set 20 reps 
• Lat Pulldown Machine — 1 set
• Seated Bicep Curl Machine — 1 set 
• Incline Machine Bicep Curls — 1 set 
• Seated Dumbbell Hammer Curls — 2 sets 

While using the incline machine bicep curl, Rambod offered Coleman a few tips: 

“The handle can be moved so you can make it move slightly by adjusting it either inward or outward and when you go outward, it makes you supinate your wrist so it makes the peak even tighter and it’s just more prominent. Right now, it’s on that angle, but if you want to change it you go this way [inward].” 

“The great thing about it is you didn’t get your chance in the past to try out the curl machine and what did you think of that curl machine?” asks Rambod. 

“That curl machine was off the chain. One of the best machines I’ve ever worked out on, working muscles I’ve never worked before. I can’t wait to get that one in my gym and have it at my house. It’s going to be off the chain and you might see me back on that Olympia stage, yeah buddy!” said Coleman. 

When asked about his own gym arrival, Coleman said it’s coming in the near future. 

“I’m looking at about another year. Yeah [we’re] building it out. Got an acre of land, got my own separate gym out there by itself.” 

Coleman Talks Current Training Plan

Next, Coleman answered a few questions about his current workout plan and revealed he is training six days a week. 

“I might not be competing but I’ll definitely be giving out a few trophies here and there,” added Coleman. “Six [days a week I train]. My goal is to enjoy myself and have as much fun as possible because training has been a hobby for me for 48 years straight. It’s what gets me out of bed every morning and makes me go to bed at night.” 

“Just the get up every day and train, that’s the most fun thing to do in life — training. Yeah, my hobby was for a living. They say as long as you got passion for something, you never work a day in your life.” 

“I still have a ton of passion for it [training].” 

Aside from working with Rambod, Coleman also trained with his pupil Derek Lunsford recently. According to Coleman, not only does he believe Lunsford will dethrone Hadi Choopan in four weeks but he also mentioned that the former 212 Olympia is his favorite bodybuilder of the current generation. 

Looking ahead, Coleman aims to hand out awards at the upcoming 2023 Mr. Olympia competition, which is set to take over Orlando, Florida next month from November 2-5 inside the Orange County Convention Center. 

Watch the full video from Hany Rambod’s YouTube channel below: 

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