THE RONNIE HORROR SHOW
The Most Brutal Workouts in History
EXERCISE POUNDAGE SETS REPS
MONDAY
Back
Deadlifts 805 4 6-12
Barbell rows 585 3 10-12
T-bar rows 585 3 10-12
One-arm dumbbell rows 200 3 10-12
Biceps
Barbell curls 200 4 12
Seated alternate dumbbell curls 90 3 12
Cambered-bar preacher curls 150 3 12
Standing cable curls 200 4 12
Shoulders
Military presses 315 4 10-12
Seated dumbbell presses 170 4 12
superset with
Front dumbbell raises 60 4 12
TUESDAY
Legs
Squats 800 5-6 2-12
Leg presses 2,500 4 12
Parking-lot lunges 315 2 100 yards
Stiff-leg deadlifts 315 3 12
Seated leg curls 200 3 12
WEDNESDAY
Chest
Bench presses 500 5 12
Incline barbell presses 405 3 12
Flat dumbbell presses 200 3 12
Flat flyes 130 4 12
Triceps
Seated cambered-bar extensions 215 3 12
Seated dumbbell extensions 170 4 12
Close-grip bench presses 350 4 12
THURSDAY
Back
Barbell rows 585 5 10-12
Pulley rows 400 4 10-12
Machine pulldowns 350 3 10-12
Front pulldowns 350 3 10-12
Biceps
Incline alternate dumbbell curls 90 4 12
Machine curls 200 3 12
superset with
Barbell curls 200 3 12
Standing cable curls 200 4 12
Shoulders
Seated dumbbell presses 170 4 12
Front dumbbell raises 60 3 8-25
Machine presses 250 3 8-25
FRIDAY
Legs
Leg extensions 300 4 30
Front squats 585 4 12-15
Hack squats 900 3 12
Standing leg curls 125 3 12-15
Lying leg curls 200 4 12-15
SATURDAY
Chest
Incline dumbbell presses 200 4 12
Decline barbell presses 500 3 12
Incline dumbbell flyes 130 3 12
Decline dumbbell presses 170 3 12
Triceps
Lying cambered-bar extensions 215 4 12
triset with
Machine dips 360 4 12
triset with
Seated cambered-bar 215 4 12
extensions
ADDITIONALLY
Calves (Twice a week)
Donkey raises 450 4 12
Seated raises 270 4 12
Abs (Four times a week)
Crunches 3 Failure
SUNDAY
Rest
* The poundages listed represent those that Coleman often uses for
heavier sets. At times he goes even higher, but these poundages are
"typical" for him and no one else.
* Coleman has used the same schedule and workouts throughout his career,
except that, in order to utilize all of his favorite exercises,
consecutive muscle-group workouts are not identical. These are his
standard exercises, but one unlisted movement may be substituted per
workout.
