My Workout Layout Days 1-7

Day 1

Chest / Biceps

Bench Press - Medium Grip : 3 Sets of 10-20 Reps
Incline Bench Press : 3 Sets of 15-20 Reps
Dumbbell Bench : 3 Sets of 15-20 Reps

Barbell Curl : 3 Sets of 15-20 Reps
One Arm Dumbbell Curl : 3 Sets of 10-15 Reps
Hammer Curl : 3 Sets of 10-15 Reps

Day 2

Quads / Hams / Calves

Squat : 3 Sets of 10-15 Reps
Hack Squat : 3 Sets of 15-20 Reps
Leg Extensions : 3 Sets of 15-20 Reps

Lying Leg Curl : 3 Sets of 15-20 Reps
Seated Leg Curl : 3 Sets of 15-20 Reps
Dead Lifts : 3 Sets of 10-15 Reps

Calves : 3 Sets of 15 Reps
Calves : 3 Sets of 15 Reps

Day 3

Back / Triceps

Bent Over Rows : 3 Sets of 10-15 Reps
One Arm Rows : 3 Sets of 15-20 Reps
Lat Pull Down : 3 Sets of 10-15 Reps
Seated Rows : 3 Sets of 10-15 Reps

Triceps Pull Down : 3 Sets of 15-20 Reps
Standing Triceps Extension : 3 Sets of 15-20 Reps
Triceps Pull Down : 3 Sets of 15-20 Reps

Day 4

Shoulders / Biceps / Triceps

Smith Head Overhead Shoulder Press : 3 Sets of 10-15 Reps
Lat Raise : 3 Sets of 15-20 Reps
Shrugs : 3 Sets of 15-20 Reps
Seated Bent-Over Delt Raise : 3 Sets of 10-15 Reps

Barbell Curl : 3 Sets of 15-20 Reps
One Arm Dumbbell Curl : 3 Sets of 10-15 Reps
Hammer Curl : 3 Sets of 10-15 Reps

Triceps Pull Down : 3 Sets of 15-20 Reps
Standing Triceps Extension : 3 Sets of 15-20 Reps
Triceps Pull Down : 3 Sets of 15-20 Reps

Day 5

Quads / Hams / Calves

Squat : 3 Sets of 10-15 Reps
Hack Squat : 3 Sets of 15-20 Reps
Leg Extensions : 3 Sets of 15-20 Reps

Lying Leg Curl : 3 Sets of 15-20 Reps
Seated Leg Curl : 3 Sets of 15-20 Reps
Dead Lifts : 3 Sets of 10-15 Reps

Calves : 3 Sets of 15 Reps
Calves : 3 Sets of 15 Reps

Day 6

Rest

Day 7

Rest

-Cameron Leeds

Ronnie Coleman's Get Huge Program

Ronnie Coleman's Get Huge Program!

Ronnie Coleman is about as hard to miss as a locomotive chugging full speed ahead when your car just stalled on the tracks. His massive, yet extremely ripped body is nothing short of a geological oddity.

With 8 consecutive wins as Mr. Olympia, Big Ron etched his name into the history books as the greatest body builder of all time. Think he's just a freak of nature and that you could never accomplish the same feat? Well think again!

Ronnie was a police officer with no future in body building until the owner of the world-renowned gym gave him a free lifetime membership to train there. Obviously the gym owner saw something in Ronnie that he didn't even see in himself.

If your dream is to transform your body, then follow Ronnie Coleman's complete program.

-Cameron Leeds