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Monday, September 13, 2010

Ronnie Coleman’s Biceps Routine


Ronnie Coleman, who entered a record 15 O’s and won a record-tying eight from 1998 to 2005, tells what makes his biceps training unique and shares a typical routine he was doing when he was scooping up the Sandow every autumn as quoted in FLEXONLINE.COM on August 27, 2010.

* “I trained biceps twice per week, and the two routines were different but always focused on three basic exercises for three sets each.”

* “The routine here is one example, the next workout I would pick three different exercises, like barbell curls, hammer curls and concentration curls.”

* “The heavier you lift, the bigger you get. I try to lift as heavy as I can but always get at least 10 reps.”

* “Twenty-one curls are a favorite. They’re demanding, so I like to do them first. It gives me a great pump right from the start.”

Ronnie Coleman’s Biceps exercise

  • EZ-bar 21-curls                              3 sets             21 reps
  • Standing dumbbell curls            3 sets             10 reps
  • Dumbbell preacher curls           3 sets             10 reps


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