# Dr. Mike Takes On Ronnie Coleman’s Back & Biceps Workout

Source: https://www.youtube.com/watch?v=OfRtDSpNTW8
Recap page: https://rapidrecap.app/video/OfRtDSpNTW8
Generated: 2025-12-15T17:45:54.184+00:00

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## Quick Overview

Dr. Mike attempts to follow Ronnie Coleman's intense back and biceps workout, modifying the prescribed high-rep/high-volume exercises to suit his own level, ultimately finding the volume and intensity, especially the 21s, extremely challenging despite his own strength.

**Key Points:**
- Dr. Mike attempts to replicate Ronnie Coleman's back and biceps workout, noting that Coleman's typical high-rep scheme (like 15-20 reps) and intensity are far beyond what most people, including himself, are accustomed to.
- For Lat Pulldowns, Dr. Mike uses a specialized wiggly bar for a different grip feel but performs fewer reps (12-14) than Coleman's indicated 15-20 reps.
- For Cable Rows, Dr. Mike performs 20 reps and 18 reps on his sets, noting that Coleman's style involves significant leaning/swinging, which he tries to minimize by focusing on upright posture.
- For Barbell Bent Over Rows, Dr. Mike uses much lighter weight than Coleman and focuses on a greater range of motion, contrasting Coleman's implied heavy, partial range approach.
- For Biceps Curls (Dumbbell Preacher Curl and EZ Bar Curl), Dr. Mike attempts the high-rep 21s scheme used by Coleman, finding the exercise incredibly taxing, especially the final sets.
- Dr. Mike humorously notes that following Coleman's routine feels like trying to keep up with an eight-time Mr. Olympia who trains like a 'God-gifted' natural.
- The video concludes with Dr. Mike exhausted but satisfied, acknowledging the difficulty of replicating the intensity and volume of a legendary bodybuilder's training regimen.

![Screenshot at 00:16: Dr. Mike introduces the concept of attempting Ronnie Coleman's training regimen while wearing an outfit reminiscent of Coleman's famous lumberjack aesthetic, setting the stage for the comparison.](https://ss.rapidrecap.app/screens/OfRtDSpNTW8/00-00-16.png)

**Context:** The video features Dr. Mike Israel (a bodybuilder and fitness educator) attempting to follow a demanding back and biceps workout routine purportedly used by 8x Mr. Olympia Ronnie Coleman. Dr. Mike records his experience, comparing his modified, lower-volume execution of the exercises (Lat Pulldowns, Seated Cable Rows, Barbell Bent Over Rows, Dumbbell Preacher Curls, and EZ Bar 21s) against the extreme intensity and volume shown in archival footage of Coleman's training.

## Detailed Analysis

Dr. Mike undertakes the challenge of following Ronnie Coleman's back and biceps workout, using archival footage of Coleman's training as a guide for comparison. He begins by acknowledging the extreme nature of Coleman's workouts, particularly the high rep ranges (15-20 reps) and intensity, noting that he must modify the plan because he is not an eight-time Mr. Olympia. The first exercise is Lat Pulldowns, for which Dr. Mike uses a curved bar but targets 12-14 reps instead of Coleman's implied higher volume. For Seated Cable Rows, Dr. Mike focuses on maintaining an upright posture, contrasting Coleman's visible body English/swinging. For Barbell Bent Over Rows, Dr. Mike uses significantly lighter weight, aiming for a greater range of motion, while Coleman is shown using extremely heavy weight with partial range. For biceps work, Dr. Mike attempts the notorious EZ Bar 21s, which he finds extremely taxing, comparing his 30lb weight to Coleman's 45lb weights. He concludes that attempting to mimic Coleman's intensity and volume is incredibly difficult, even when trying to apply the same principles of full range of motion and intensity techniques, ultimately admitting he cannot sustain that level of output but that the attempt itself provided a good stimulus. He ends the video by jokingly suggesting he should have worn a red outfit like Coleman and signs off with a playful demeanor.

### Workout Overview

- Dr. Mike attempts Ronnie Coleman's back and biceps workout
- Exercises include Pulldowns, Seated Cable Row, Barbell Bent Over Row, Dumbbell Preacher Curl, and EZ Bar 21s
- Dr. Mike uses modifications due to the extreme intensity of Coleman's original routine.

### Lat Pulldowns (02

- 52): Dr. Mike uses a wiggly bar for a different grip
- He performs sets of 14 reps and 12 reps with 100 lbs, contrasting Coleman's heavier, potentially swinging reps shown in archival footage.

### Seated Cable Row (06

- 26): Dr. Mike performs two sets of 20 reps and 18 reps with 160 lbs
- He notes the importance of upright posture to avoid the sway Coleman sometimes uses.

### Barbell Bent Over Row (11

- 45): Dr. Mike uses much lighter weight (45 lbs) than Coleman for this movement, focusing on a full range of motion, unlike Coleman's heavy partials.

### Dumbbell Hammer Curls (14

- 53): Dr. Mike uses 30 lb dumbbells for 3 sets of 10, 9, and 8 reps per arm (totaling 45 reps per arm, mimicking a high-volume approach)
- He notes the extreme difficulty of the heavy weight.

### EZ Bar 21s (18

- 22): Dr. Mike performs the 21s movement, finding it incredibly taxing, especially the top half of the range of motion.

### Conclusion (23

- 22): Dr. Mike reflects that while he couldn't perfectly replicate Coleman's output, applying the principles of intensity and volume to his own abilities is crucial for continued growth.

![Screenshot at 00:16: Dr. Mike introduces the concept of attempting Ronnie Coleman's training regimen while wearing an outfit reminiscent of Coleman's famous lumberjack aesthetic, setting the stage for the comparison.](https://ss.rapidrecap.app/screens/OfRtDSpNTW8/00-00-16.png)
![Screenshot at 00:54: Dr. Mike references Ronnie Coleman's famous Bentley with the 'MR. O' license plate, illustrating the legendary status of the physique he is trying to emulate.](https://ss.rapidrecap.app/screens/OfRtDSpNTW8/00-00-54.png)
![Screenshot at 02:26: Dr. Mike puts on his wrist wraps, preparing for the heavy lifting portion of the workout inspired by Coleman.](https://ss.rapidrecap.app/screens/OfRtDSpNTW8/00-02-26.png)
![Screenshot at 05:50: Archival footage shows Ronnie Coleman performing Seated Cable Rows, illustrating the intensity Dr. Mike is trying to match.](https://ss.rapidrecap.app/screens/OfRtDSpNTW8/00-05-50.png)
![Screenshot at 17:57: Ronnie Coleman demonstrates the EZ Bar 21s technique, which Dr. Mike attempts later in his workout.](https://ss.rapidrecap.app/screens/OfRtDSpNTW8/00-17-57.png)