Ronnie Coleman – SHOULDERS (Relentless DVD 2006)
Ronnie Coleman was known for his intense training style and massive shoulders. While there’s no single definitive source for his exact routine, some details are consistent:
- Focus on Compound Exercises: Ronnie reportedly prioritized compound lifts that work multiple muscle groups at once. This likely included exercises like:
- Seated Military Press (Barbell or Machine)
- Isolation Exercises for Detail: After compounds, he likely incorporated isolation exercises to target specific delt heads:
- Side Lateral Raises (Dumbbells)
- Front Dumbbell Raises
- Rear Lateral Raises (Dumbbells)
- Heavy Weights: Ronnie was known for pushing himself with very heavy weights. However, it’s important to prioritize proper form over extreme weight, especially for beginners.
- Moderate Reps: His workouts likely included sets in the 8-12 rep range to build muscle mass.
Here’s a possible example shoulder workout routine inspired by Ronnie Coleman’s approach:
- Warm-up Sets (2 sets of 10-12 reps) – Light weight to prepare the shoulders
- Seated Military Press (4 sets of 8-12 reps) – Heavy weight for overall shoulder development
- Side Lateral Raises (4 sets of 10-12 reps) – Focus on medial deltoid (outer shoulder)
- Front Dumbbell Raises (4 sets of 10-12 reps) – Target anterior deltoid (front shoulder)
- Rear Lateral Raises (4 sets of 10-12 reps) – Isolate posterior deltoid (rear shoulder)
Important Notes:
- This is a sample routine, and you should adjust it based on your experience and fitness level.
- Always prioritize proper form to avoid injury.
- Start with lighter weights and gradually increase as you get stronger.
- Consider consulting a certified trainer for personalized guidance.
For a glimpse into Ronnie Coleman’s training style, you can search for videos like “Ronnie Coleman – Shoulders” or “Ronnie Coleman – Relentless (Shoulder Workout)” on YouTube, but keep in mind these might showcase advanced weightlifting techniques.