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Legendary eight-time Mr. Olympia Ronnie Coleman recently teamed up with two-time IFBB Pro League Champion Blessing Awodibu for a hardcore chest and triceps training session. The workout aimed to push Awodibu to his limits as he prepares for the Mr. Olympia competition in October.
Who Are Ronnie Coleman & Blessing Awodibu?
Ronnie Coleman: The Unstoppable Legend
Ronnie Coleman is an 8-time Mr. Olympia champion, widely regarded as one of the greatest bodybuilders of all time. Known for his insane strength, hardcore training style, and larger-than-life personality, he pushed the limits of bodybuilding with his legendary heavy lifting. His workouts often featured 800 lb squats and deadlifts, showcasing his freakish power and work ethic.
Even after retiring, Ronnie remains a major influence in the fitness world, inspiring lifters with his famous catchphrases like “Yeah Buddy!” and “Lightweight Baby!” despite facing multiple surgeries due to years of extreme training.
Blessing Awodibu: The Rising Star
Blessing Awodibu is an IFBB Pro bodybuilder making waves in the industry with his impressive physique, humor, and social media presence. Hailing from Ireland, he first gained attention for his charismatic personality and viral training videos, blending entertainment with elite-level bodybuilding.
Nicknamed “The Boogieman,” Blessing has built a strong fanbase with his mix of muscular aesthetics, freaky proportions, and engaging content. He has also competed against some of the top names in bodybuilding, steadily rising in the ranks of the IFBB Pro League.
This collaboration between a legendary champion and a modern-day star makes for an exciting and insightful training session, where old-school intensity meets new-school innovation.
Why Train Chest and Triceps Together?
Pairing chest and triceps in a single session is a time-tested bodybuilding strategy. Since both muscle groups are engaged in pressing movements—such as bench presses, dips, and push-ups—training them together maximizes efficiency. It also ensures balanced muscle fatigue, allowing for greater strength progression and upper-body hypertrophy.
The Workout Breakdown
Before diving into the heavy sets, Coleman and Awodibu warm up with several flat bench dumbbell chest presses. They progressively increase the weight with each set, ensuring the muscles are primed for the intense workload ahead.
Chest Workout: Building a Thick Upper Body
- Flat Bench Dumbbell Chest Press
- The duo starts with flat dumbbell presses, a staple for building mass in the pectoral muscles. Coleman emphasizes the importance of a full range of motion, controlling the weight on the negative and exploding on the press.
- Incline Dumbbell Chest Press
- Next, they adjust the bench to an incline position to target the upper chest. This movement helps sculpt a well-defined upper pec shelf, which is crucial for a balanced physique.
- Coleman unleashes his iconic motivational lines throughout the set, urging Awodibu to push through the pain: “Gotta put ’em in their place! This is the time to do it right here, in the gym. Gotta get that chest thicker!”
- Ronnie Coleman’s Custom Chest Press Machine
- Moving on, they take turns on a custom-built chest press machine, a one-of-a-kind piece of equipment designed specifically for Coleman. Unlike traditional press machines, this version features an upright seat and plate-loaded resistance, ensuring maximum tension on the pecs and triceps.
After three brutal chest exercises, it’s time to finish off the arms with triceps-focused movements.
Triceps Workout: Powering Up the Arms
- Weighted Triceps Dips (Facing Machine & Facing Away)
- To blast the triceps, they perform six sets of dips, switching between facing toward the machine and facing away. Dips are one of the best exercises for developing the long head of the triceps, creating thicker, stronger arms.
- Cable Triceps Pushaways
- The session wraps up with cable triceps pushaways, a finisher exercise that fully stretches and contracts the triceps. By the end, both athletes are sweaty, proving that intensity is the key to growth.
Ronnie Coleman’s Chest and Triceps Routine
- Flat Bench Dumbbell Chest Press
- Incline Dumbbell Chest Press
- Ronnie Coleman’s Chest Press Machine
- Weighted Triceps Dips (Facing Machine & Facing Away)
- Cable Triceps Pushaways
This legendary session is a testament to Coleman’s relentless mindset and Awodibu’s determination to reach the next level. With Mr. Olympia on the horizon, such workouts separate the contenders from the champions.
Would you survive a training session with Ronnie?
Behind-the-Scenes & Fun Moments
Chemistry Between Ronnie Coleman & Blessing Awodibu
Ronnie brought old-school intensity, while Blessing added humor and energy to the session.
Blessing showed respect for Ronnie but kept the mood light and entertaining.
Their mix of hard work and fun made the session exciting to watch.
Memorable Quotes, Jokes & Motivational Moments
Ronnie shouted his classic “Yeah Buddy!” and “Lightweight Baby!” throughout the workout.
Blessing joked about matching Ronnie’s lifts, making everyone laugh.
Ronnie reminded him, “You ain’t ready for that, Boogieman!”
Despite the fun, Ronnie shared serious training wisdom and bodybuilding advice.
Blessing’s reactions to Ronnie’s teachings were hilarious and energetic.
Social Media Reactions & Fan Engagement
- Clips from the workout went viral, exciting bodybuilding fans.
- Fans loved the mix of nostalgia and new-school energy.
- Many found Ronnie’s presence in the gym motivating and inspiring.
- Some joked that Blessing was getting a “real bodybuilding history lesson.”
- Other pros praised the session as a legend passing wisdom to the next generation.
