Ronnie Coleman Workouts and Diet Plans | தமிழ் | Tamil Gym Videos
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Ronnie Coleman Workouts and Diet Plans
ரோனி கோல்மன் 8x மிஸ்டர் ஒலிம்பியா வெற்றியாளர். அவர் மிகப் பெரிய பாடி பில்டர்களில் ஒருவராகக் கருதப்படுகிறார், இருப்பினும், அவர் நுழைந்த ஒவ்வொரு நிகழ்ச்சியிலும் அவர் எப்போதும் ஆதிக்கம் செலுத்தவில்லை; 1992-1994 க்கு இடையில், ரோனி ஒரு கோப்பையை வெல்லத் தவறிவிட்டார். ஆனால் அவர் வரலாற்று புத்தகங்களில் தனது பெயரை உறுதிப்படுத்த வலுவாக திரும்பி வந்தார்.
Competition History
1990-1991
1990 Mr. Texas – 1st & Overall
1990 NPC Texas Championships – 1st
1991 World Amateur Championships – 1st (Pro Card)
1992
1992 Chicago Pro Championships – 11th
1992 Night of Champions – 14th
1992 Mr. Olympia – Didn’t Place
1993
1993 Chicago Pro Invitational – 6th
1993 Grand Prix France – 4th
1993 Grand Prix Germany – 6th
1993 Niagara Falls Pro Invitational – 6th
1994
1994 Grand Prix France – 3rd
1994 Grand Prix Germany – 3rd
1994 Mr. Olympia – 15th
1994 San Jose Pro Invitational – 4th
1995-1997
1995 Canada Pro Cup – 1st
1996 Canada Pro Cup – 1st
1997 Grand Prix – 1st
1998
1998 Toronto Invitational – 1st
1998 Mr. Olympia – 1st
1998 Grand Prix Finland – 1st
1999
1999 Mr. Olympia – 1st
1999 World Pro Championships – 1st
1999 Grand Prix England – 1st
2000
2000 Mr. Brody Langley – 1st
2000 Grand Prix England – 1st
2000 World Pro Championships – 1st
2000 Mr. Olympia- 1st
2001
2001 Arnold Schwarzenegger Classic – 1st
2001 Mr. Olympia – 1st
2001 New Zealand Grand Prix – 1st
2002
2002 Mr. Olympia – 1st
2002 Grand Prix Holland – 1st
2003
2003 Mr. Olympia – 1st
2003 Grand Prix Russia – st
2004-2005
2004 Mr. Olympia – 1st
2004 Grand Prix England – 1st
2004 Grand Prix Holland – 1st
2004 Grand Prix Russia – 1st
2005 Mr. Olympia – 1st
2006-2007
2006 Grand Prix Austria – IFBB, 2nd
2006 Grand Prix Holland – IFBB, 2nd
2006 Grand Prix Romania – IFBB, 2nd
2006 Mr. Olympia – IFBB, 2nd
2007 Mr. Olympia – IFBB, 4th
Workout Routine
அவரது பிரதமத்தில், ரோனி கோல்மனின் பயிற்சித் திட்டம் இப்படி இருந்தது:
Monday
Barbell Squats – 3 sets of 10-15 reps
Barbell Hack Squats – 3 sets of 15-20 reps
Leg Extensions – 3 sets of 15-20 reps
Standing Leg Curls – 3 sets of 15-20 reps
Lying Leg Curls – 3 sets of 15-20 reps
Seated Leg Curls – 3 sets of 15-20 reps
Single Seated leg Curls – 3 sets of 15-20 reps
Seated Calf Raises – 3 sets of 15-20 reps
Tuesday
Bent Over Barbell Rows – 3 sets of 10-15 reps
Lying T-Bar Rows – 3 sets of 15-20 reps
Wide-Grip Lat Pulldowns – 3 sets of 15-20 reps
Dip Machine – 3 sets of 15-20 reps
Standing Dumbbell Tricep Extensions – 3 sets of 15-20 reps
Lying Tricep Press – 3 sets of 15-20 reps
Wednesday
Smith Machine Overhead Shoulder Press
Side Lateral Raise – 3 sets of 15-20 reps
Front Dumbbel Raise – 3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise – 3 sets of 15-20 reps
Thursday
Barbell Bench Press (Medium Grip – 3 sets of 15-20 reps
Barbell Incline Bench Press (Medium Grip) – 3 sets of 15-20 reps
Decline Barbell Bench Press – 3 sets of 15-20 reps
Barbell Curls – 3 sets of 15-20 reps
One Arm Dumbbell Preacher Curls – 3 sets of 15-20 reps
Alternate Hammer Curl – 3 sets of 15-20 reps
Friday
Barbell Squat – 3 sets of 10-15 reps
Barbell Hack Squat – 3 sets of 15-20 reps
Leg Extensions – 3 sets of 15-20 reps
Standing Leg Curls – 3 sets of 15-20 reps
Lying Leg Curls – 3 sets of 15-20 reps
Seated Leg Curls – 3 sets of 15-20 reps
Single Seated Leg Curl – 3 sets of 15-20 reps
Saturday
Rest
Sunday
ரோனியின் உணவு திட்டம் இங்கே:
10 A.M
3-5g Citrulline Malate
10:30 A.M
3/4 cup Grits With Cheese
2 cups Egg Whites
1 cup Coffee
12:30 (Midday)
Pre-Workout Supplement
Post Workout Shake
L-Citrulline
4 P.M
2 8oz Chicken
1 1/2 cup Red Beans
1 1/2 cup Brown Rice
Cornbread
6:30 P.M
3-5g Citrulline Malate
7 P.M
1 Medium Baked Potato
2 8oz Chicken
10 P.M
1 Medium Baked Potato
1 8oz Chicken
8oz Lemonade
French Fries
9oz Filet Mignon
12 (Midnight)
Post Workout Shake
1:30 A.M
Whey Protein
Supplements Stack
Ronnie regularly took these supplements:
Post Workout Shake
Pre Workout Supplement
Whey Protein
#RonnieColeman #Workouts
