Ronnie Coleman liked to train hard and heavy. He usually hit every body part twice a week so he not only trained heavy but also with a lot of volume.

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

Shoulders Military presses, 4 sets – 10-12 reps Seated dumbbell press, 4 sets – 12 reps (superset with) Front dumbbell press, 4 sets – 12 reps

Legs Squats, 5-6 sets – 2-12 reps Leg presses, 4 sets – 12 reps Lunges, 2 sets – 100 yards Stiff-leg deadlifts, 3 sets – 12 reps Seated hamstring curls, 3 sets – 12 reps

Chest Bench press, 5 sets – 12 reps Incline barbell press, 3 sets – 12 reps Flat bench dumbbell press, 3 sets – 12 reps Flat bench flyes, 4 sets – 12 reps

Triceps Seated cambered-bar extensions, 3 sets – 12 reps Seated dumbbell extensions, 4 sets – 12 reps Close-grip bench press, 4 sets – 12 reps

Back Barbell rows, 5 sets – 10 – 12 reps Low Pulley Rows, 4 sets – 10 – 12 reps Lat machine pulldowns, 3 sets – 10 – 12 reps Front lat pulldowns, 3 sets – 10 – 12 reps

Biceps Incline alternating dumbbell curls, 4 sets – 12 reps Machine curls, 3 sets – 12 reps (superset with) Standing cable curls, 4 sets – 12 reps

Shoulders Seated dumbbell press, 4 sets – 12 reps Front lateral dumbbell raises, 3 sets – 8 – 25 reps Machine raises, 3 sets – 8 – 25 reps

Legs Leg extensions, 4 sets – 30 reps Front squats, 4 sets – 12 – 15 reps Hack squats, 3 sets – 12 reps Standing leg curls, 3 sets – 12 – 15 reps Lying leg curls, 4 sets – 12 reps

Chest Incline dumbbell press, 4 sets – 12 reps Decline barbell press, 3 sets – 12 reps Incline dumbbell flyes, 3 sets – 12 reps Decline dumbbell press, 3 sets – 12 reps

Triceps Skullcrushers, 4 sets – 12 reps (superset with) Machine pressdown dips, 4 sets – 12 reps (superset with) Seated tricep extensions, 4 sets – 12 reps

Calves Donkey raises, 4 sets – 12 reps Seated raises, 4 sets – 12 reps Crunches, 3 sets – failure