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Get A Champion’s Chest — These 2 Routines Are Your Fast-Track To The Hottest Pecs Possible

By M&F Editors February 14th, 2020 | Image Source : Muscle And Fitness

Take a glimpse into what it takes to get a champ’s chest from the olympia legend himself.

Ronnie Coleman, the eight-time Mr. Olympia, set the standard for freaky size and conditioning that, in all likelihood, won’t be equaled anytime soon, let alone surpassed for the foreseeable future. His pecs outsized the rest of the competition’s, and, if not for his equally preposterous back, he would surely have toppled over face-first from their immense weight.

Unlike most of his generation, he trained chest twice weekly, devoting the first workout to barbells and the second to dumbbells. Coleman preferred free-weight pressing movements with heavy weights for eight to 12 reps.

NOTE: Each workout was performed once per week, three days apart.

RONNIE COLEMAN’S CHEST ROUTINE

Workout A

EXERCISE 1

BARBELL BENCH PRESS

You’ll need: Barbell, Bench
How to
Play Video: Barbell Bench Press thumbnail
5
sets
8-12
reps

rest

EXERCISE 2

INCLINE BARBELL BENCH PRESS

You’ll need: Barbell, Bench
How to
Play Video: Incline Barbell Bench Press thumbnail
3
sets
8-12
reps

rest

EXERCISE 3

DECLINE BARBELL BENCH PRESS

You’ll need: Bench, Barbell
How to
Play Video: Decline Barbell Bench Press thumbnail
3
sets
8-12
reps

rest

EXERCISE 4

FLAT BENCH FLYE

How to
Flat Bench Flye thumbnail
3
sets
10-12
reps

rest

RONNIE COLEMAN’S CHEST ROUTINE

Workout B

EXERCISE 1

DUMBBELL BENCH PRESS

You’ll need: Bench, Dumbbells
How to
Play Video: Dumbbell Bench Press thumbnail
4
sets
10-12
reps

rest

EXERCISE 2

INCLINE DUMBBELL BENCH PRESS

You’ll need: Bench
How to
Play Video: Incline Dumbbell Bench Press thumbnail
4
sets
10-12
reps

rest

EXERCISE 3

DECLINE DUMBBELL BENCH PRESS

You’ll need: Bench, Dumbbells
How to
Play Video: Decline Dumbbell Bench Press thumbnail
5
sets
10-12
reps

rest

EXERCISE 4

INCLINE DUMBBELL FLYE

You’ll need: Bench, Dumbbells
How to
Play Video: Incline Dumbbell Flye thumbnail
3
sets
10-12
reps

rest

Author: M&F Editors

Source: Muscle And Fitness: RONNIE COLEMAN’S ROUTINES FOR A CHAMPION’S CHEST

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