Ronnie Coleman bei der Premiere von Netflix Fubar Staffel 2 im Tudum Theater in Hollywood, USA am 11. Juni 2025, Hollywood, CA, USA, Los Angeles, Kalifornien, USA, Nordamerika Ronnie Coleman at Netflix s Fubar Season 2 premiere held at the Tudum Theater in Hollywood, USA on June 11, 2025, Hollywood, CA, USA, Los Angeles, California, USA, North America Copyright: imageBROKER/Lumeimages ibltuj14029925.jpg Bitte beachten Sie die gesetzlichen Bestimmungen des deutschen Urheberrechtes hinsichtlich der Namensnennung des Fotografen im direkten Umfeld der Veröffentlichung
Ronnie Coleman bei der Premiere von Netflix Fubar Staffel 2 im Tudum Theater in Hollywood, USA am 11. Juni 2025, Hollywood, CA, USA, Los Angeles, Kalifornien, USA, Nordamerika Ronnie Coleman at Netflix s Fubar Season 2 premiere held at the Tudum Theater in Hollywood, USA on June 11, 2025, Hollywood, CA, USA, Los Angeles, California, USA, North America Copyright: imageBROKER/Lumeimages ibltuj14029925.jpg Bitte beachten Sie die gesetzlichen Bestimmungen des deutschen Urheberrechtes hinsichtlich der Namensnennung des Fotografen im direkten Umfeld der Veröffentlichung
Jul 18, 2026, 5:30 PM CUT
Ronnie Coleman Drops Footage of His 200lbs Dumbbell Press From Prime Bodybuilding Years
On July 17, Ronnie Coleman dropped footage of a heavy dumbbell press from his prime. The 8-time Mr. Olympia was among the most powerful and influential bodybuilders of the 90s and early 2000s. Currently, Coleman continues to share his old and recent workout videos, which continue to attract attention in the bodybuilding world.
On July 17, the King shared an Instagram video featuring his old footage of a dumbbell press, with the caption “RAW 200lbs dumbbell press at the MetroFlex!”
Within a day, that footage went viral and earned more than 50k likes. And why not? Doing dumbbell presses with 200-lb dumbbells in each hand on the flat bench requires real strength. It is also one of the heaviest recorded in bodybuilding.
September 30, 2006, Las Vegas, Nevada, USA: Bodybuilder Ronnie Coleman competing for the title at the finals of the 2006 Mr. Olympia. Las Vegas USA - ZUMAi11_ 20060930_aap_i11_014 Copyright: xIanxL.xSitrenx
September 30, 2006, Las Vegas, Nevada, USA: Bodybuilder Ronnie Coleman competing for the title at the finals of the 2006 Mr. Olympia. Las Vegas USA - ZUMAi11_ 20060930_aap_i11_014 Copyright: xIanxL.xSitrenx
Apart from that, the clip also showed Coleman's control over his weight, which only solidifies his image as one of the legendary and strongest bodybuilders.
As we know, dumbbell presses help to grow the chest muscle. It is vital to highlight that Coleman's chest workouts were also legendary, like him, specifically during his competition days.
Coleman's most famous chest record was his 495-lb bench press.
Coleman was a legend who hoisted plates and dumbbells like a powerlifter. The bodybuilder built upon the HIIT training approach used by 6-time Mr. Olympia Dorian Yates and pushed the weights even higher, setting records by doing 2 reps of squats with 800 lbs and 2 reps of power deadlifts with 800 lbs.
However, to understand how and why Coleman became a brand face of strength, it is vital to see which exercises he did for each body part.
Ronnie Coleman’s workout routine during his competition days
Coleman's workout sets and reps used to change over the years based on his needs. During his competition, he followed a different number of reps, and in the off-season that number was different.
However, according to Generation Iron, the workouts that he used to follow include:
Monday: shoulders, back, and biceps
- Deadlift
- Barbell Rows
- T-Bar Rows
- Cable Curls
- Military Press
- Preacher Curl
Tuesday: Legs
- Squats
- Leg press
- Hamstring curls
- Lunges
- Stiff-leg deadlifts
Wednesday: Chest and triceps
- Bench press
- Incline bench press
- Close-grip bench press
- Dumbbell press
- Dumbbell flys
Thursday: Biceps, shoulders and backs
- Barbell rows
- Seated dumbbell press
- Lat pulldowns
- Machine curls
- Spider Curls
Friday: Leg
- Leg extension
- Front squats
- Hack squats
- Standing leg curls
Saturday: calves, triceps and chest
- Incline dumbbell press
- Incline dumbbell flys
- Skyllcryshers
- Decline bench press
- Machine pressdown dips
- Decline dumbbell press
Follow Bodybuilding Bros for all things fitness!
Written by
Supradeep Dutta
Edited by
Ashvinkumar Patil