BFH Workout #50: Ronnie Coleman

BFH Workout #50: Ronnie Coleman

Ronnie Coleman, born on May 13, 1964, is a legendary American bodybuilder renowned for his unprecedented success in the sport. He began weightlifting during his college years and eventually transitioned to competitive bodybuilding. Coleman's illustrious career includes winning the Mr. Olympia title a record-setting eight consecutive times, from 1998 to 2005, tying him with Lee Haney for the most Mr. Olympia wins. His dominance on the bodybuilding stage was characterized by his unparalleled size, symmetry, and muscularity, earning him the nickname "The King" and solidifying his status as one of the greatest bodybuilders of all time. Despite facing numerous injuries and setbacks, Coleman's dedication and work ethic propelled him to become an icon in the fitness industry, inspiring countless individuals worldwide to pursue their fitness goals.

The King Workout

20 Minute AMRAP

25 Barbell Squats

10 Barbell Lunges

25 Barbell Calf Raises

25 Barbell Deadlifts

25 Barbell Rows

Exercise List

Barbell Squats

Start by positioning the barbell on a squat rack at about chest height. Load the barbell with an appropriate weight for your fitness level. Step under the barbell and place it across your upper back, resting it on your traps. Ensure your grip is slightly wider than shoulder-width apart. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Your chest should be up, and your spine should be in a neutral position. Engage your core muscles to stabilize your torso. With the barbell securely in place, initiate the movement by bending your knees and pushing your hips back as if sitting back into a chair. Keep your chest up and your back straight throughout the movement. Lower your body until your thighs are parallel to the ground or slightly below, ensuring your knees do not extend beyond your toes. Once you've reached the desired depth, drive through your heels and straighten your legs to return to the starting position. Keep your core engaged and maintain control of the movement throughout.

Barbell Lunges

Start by standing shoulder-width apart with your feet and a barbell placed on your upper back. You can either use a squat rack to lift the barbell onto your shoulders or have someone assist you in placing it securely. Take a step forward with one foot, keeping your torso upright and your core engaged. Lower your body by bending both knees until your front thigh is parallel to the ground and your back knee almost touches the floor. Ensure your front knee is directly above your ankle and your back knee points toward the ground. Push through your front heel to return to the starting position, driving your body back up to standing. Repeat the movement on the other side by stepping forward with the opposite foot. Continue alternating legs for the desired number of repetitions.

Barbell Calf Raises

Start by placing a barbell on a squat rack at about hip level. Load it with appropriate weight based on your strength and fitness level. Stand facing the barbell with your feet hip-width apart. Position your toes and balls of your feet on a sturdy platform, such as a calf raise block or a weight plate, with your heels hanging off the edge. The barbell should be resting comfortably across your upper back, with your hands gripping it slightly wider than shoulder-width apart. Engage your core muscles and keep your chest and back straight throughout the exercise. Slowly raise your heels as high as possible by pushing through the balls of your feet, lifting your body upward. Focus on contracting your calf muscles as you lift.

Barbell Deadlifts

Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. Place a barbell on the ground in front of you. Bend your hips and knees to grip the barbell with both hands, palms facing your body. Your hands should be slightly wider than shoulder-width apart. Lower your hips until your thighs parallel the ground, keeping your back straight and chest up. Your shins should be touching the barbell. Take a deep breath, brace your core, and drive through your heels to lift the barbell off the ground. Keep your back straight as you lift, pushing your hips forward and extending your knees. Stand up straight, with your shoulders pulled back and your hips fully extended.

Barbell Rows

 Start by standing with your feet shoulder-width apart, knees slightly bent, and the barbell on the floor before you. Bend at your hips and knees to lower your torso until it's almost parallel to the floor. Keep your back straight and your core engaged throughout the movement. Reach down and grasp the barbell with an overhand grip (palms facing down) slightly wider than shoulder-width apart. Your arms should be fully extended, and your back should be flat. Brace your core and pull the barbell towards your lower chest, leading with your elbows. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement to engage your back muscles fully.