Ramon Dino, the reigning Mr. Olympia in the Classic Physique division, recently told his fans he is ready for the 2026 Mr. Olympia with a forearm size update.

On June 23, BTS TV’s Instagram account posted, “The question that needed answering... what size are the @mrolympiallc Classic Physique champion Ramon Dino’s forearms. Well, that’s officially answered!”

Dino measured his forearms at a massive 17 inches, confirming what fans suspected.

For years, his forearms have been among his most recognizable body parts. Dino’s tiny waist, wide clavicles, and massive arms and conditioning secured the 2025 title.

On June 22, Dino shared a YouTube video in which he measured his arms, and it was shown that his arms were:

• Without any pumps, his forearms measured 17 inches
• With a pump, it reached 18 inches.

To win another Mr. Olympia title, Dino will need to face Mike Sommerfeld, who failed to compete in the 2026 Arnold Classic Ohio because he exceeded his weight limit by 7 lbs.

However, he rebounded with a big win at the 1016 Arnold Classic UK by defeating Wesley Vissers. And speaking of Vissers, he earned his 2nd Arnold Classic title in 2026.

So, for Dino, Sommerfeld and Vissers will be tough fights at the Mr. Olympia, and at this time, his massive forearms show that Dino is also training hard for the competition.

Apart from arms, Dino also has a massive physique, and for that, he trains with an intense approach.

Ramon Dino’s workout routine

Although Dino has not recently shared his overall workout routine, his routine can be identified from his social media posts and an article published on Fitness Volt on October 12, 2025. It looks like:

Arm workout:

• Prone Incline Biceps Curls
• Seated Incline Dumbbell Curls
• Machine Preacher Curls
• Banded Triceps Pushdowns
• Triceps Dip Press
• Overhead Cable Triceps Extensions.

Back and chest workout:

• Pec Deck Flyes
• Machine Chest Press
• Machine Bench Press
• Pec Deck Flyes
• Lat Pulldowns
• Chest Supported Rows.

Leg workout:

• Leg Extensions
• Unilateral Hip Press
• Leg Press
• Belt Squats.

Shoulder workout:

• Machine Incline Overhead Press
• Dumbbell Lateral Raises
• Machine Lateral Raises
• Barbell Front Raises
• Reverse Pec Deck Flyes
• Lying Machine Rear Delt Flyes.

Back workout:

• Incline One Arm Dumbbell Rows
• Bent Over Barbell Rows
• Seated Machine Rows
• Cable Seated Rows
• Wide Grip Lat Pulldown
• Chest Supported Rows.

What do you think of this workout routine? Tell us in the comments.

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Written by

Supradeep Dutta

Edited by

Zaid Quraishi