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Ronnie Coleman's Workout Routine

Ronnie Coleman

Monday


Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps


Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

Shawn Ray's Off Season Diet

Shawn Ray

Shawn's off-season diet:

6AM - 10 egg whites, 3 yolks, large oatmeal, ground beef, whole wheat toast 

9AM - New York steaks, baked potato, nuts 

12PM - 3 large chicken breasts, steamed rice, almonds 

3PM - 1lb ground beef, pasta, mushrooms, peppers, etc. 

6PM - 12 egg whites, 1 yolk, oatmeal with banana or strawberries 

9PM - 2 slices whole wheat bread with jelly & peanut butter

Gary Strydom's Workout Routine

Gary Strydom

* Uses basic movements to hit the big muscle groups. Examples: bent over rows, dumbbell presses and squats. 

Workout Schedule
A typical two weeks in my training break down as per body part/day
Monday:        Legs
Tuesday:       Chest
Wednesday: Back
Thursday:      Back legs
Friday:           Shoulders
Saturday:      Arms
Sunday:         Off

Kal Szkalak Workout Routine

Kal Szkalak

Chest

Bench press: 4 sets, 8 reps

Incline press: 4 sets, 8 reps

Decline press: 4 sets, 8 reps

Pulley crossovers: 4 sets, 8 reps

Pullover w/dumbbell: 4 sets, 8 reps

Back

Chins: 4 sets, 10 reps

T-Bar rowing: 4 sets, 8 reps

Dumbbell rowing: 4 sets, 8 reps

Seated rowing: 4 sets, 8 reps

Pulldowns to back of neck: 4 sets, 8 reps

Close grip pulldowns: 4 sets, 8 reps

Shoulders

Rich Gaspari Pre-Competition Workout Routine

Rich Gaspari

Here is the routine Gaspari used for the final eight weeks before a competition:

Day One: Morning Workout

Calves

Donkey Calf Raises — 5x15

Done with up to two people on his back and a dip belt with added weight. Drop sets were incorporated by having one person get off his back, then the other, and then the loaded dip belt.

Seated Calf Raise — 5x15

Increase weight each set and the last set would be a triple-drop set.

Chest

Incline Dumbbell Press — 5x8-12

Last set to failure

Cedric McMillan Workout Routine

Cedric McMillan: Deltoid, Back & Leg Workout
Cedric workout in detail - Part 1

Back Routine

Exercise 1) Pulldowns or Pull-ups

 3 sets x 12 - 20 reps

 

Exercise 2) Seated Cable Rows or Barbell Rows

 3 sets x 12 reps

 

Exercise 3) Left Lat One-arm Seated Incline Cable Pulldowns

 2 or 3 sets x 12-20 reps

Mike Christian's Arms Workout Routine

Mike Christian

Biceps
Barbell Curls: 4 sets 8-10 reps
Dumbell Incline Curls: 4 sets 8-10 reps
Machine Preacher Curls: 4 sets 8-10 reps 
Two Arm Cable Contraction Curls: 4 sets 8-10 reps

Lee Labrada Workout Routine

Lee Labrada

Lee Labrada's Workout Routine: 

3 days on/1 day off/2 days on/1 day off 
Rotate Workouts 1, 2, 3.


For example:
Monday - Workout ONE: Chest/Shoulders/Triceps
Tuesday - Workout TWO: Back/Biceps
Wednesday - Workout THREE: Legs/Abs
Thursday - Rest
Friday - Workout ONE: Chest/Shoulders/Triceps
Saturday - Workout TWO: Back/Biceps
Sunday - Rest


For back and legs (large body parts) I choose 4 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 12-16 sets.
For chest and shoulders (medium body parts) I choose 3 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 9-12 sets.
For biceps, triceps and calves, I do a total of 6-to-9 sets, 8-to-12 reps each.


Monday Workout 1: Chest/Shoulders/Triceps 

Chest Exercises:

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