During his eight-year run of Mr. Olympia victories (1998– 2005), Ronnie Coleman had unquestionably the best arms in the sport of bodybuilding. They were huge, they were detailed, they were in proportion with the rest of his massive body parts, and they displayed such cartoonish features as the fully visible split between the long and short heads of his biceps. Were his the best arms ever? If not, they’re at least in the discussion.

But if you’re looking for some exotic, outside-the-box routine that King Coleman used to build such freaky biceps, you won’t find it. Throughout most of his career, he unapologetically did the same basic workouts over and over—your classic “If it ain’t broke, don’t fix it” approach.

Ronnie Coleman's Biceps Routine

Excercise Sets Reps
Alternating Dumbbell Curl* 3 10-15
EZ-bar Preacher Curl 3 10-15
One-arm Cable Curl 3 10-15
Concentration Curl 3 10-15

*Not including a warmup set of 15-20 reps.

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