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rows, 3 sets – 10-12 reps T-bar rows, 3 sets – 10 – 12 reps One-arm dumbbell rows, 3 sets 10-12 reps skeletal muscle free weight curls, 4 sets -12 reps sitting cyclical dumbbell curls, 12 reps Preacher curls, 12 reps cable length curls, 12 reps Shoulders Military presses, 4 sets – 10-12 reps sitting free weight press, 4 sets – 12 reps (superset with) Front dumbbell press, 4 sets – 12 reps weekday Legs Squats, 5-6 sets – 2-12 reps Leg presses, 4 sets – 12 reps Lunges, 2 sets – 100 yards Stiff-leg deadlifts, 3 sets – 12 reps sitting sinew curls, 3 sets – 12 reps wed furniture organization press, 5 sets – 12 reps Incline barbell press, 3 sets – 12 reps unqualified tableland weight press, 3 sets – 12 reps two-dimensional tableland flyes, 4 sets – 12 reps Triceps Seated cambered-bar extensions, 3 sets – 12 reps Seated dumbbell extensions, 4 sets – 12 reps Close-grip establishment press, 4 sets – 12 reps Thursday Back exercising weight rows, 5 sets – 10 – 12 reps Low pulley-block Rows, 4 sets – 10 – 12 reps Lat machine pulldowns, 3 sets – 10 – 12 reps first lat pulldowns, 3 sets – 10 – 12 reps Biceps Incline cyclical pinhead curls, 4 sets – 12 reps Machine curls, 3 sets – 12 reps (superset with) Standing cable's length curls, 4 sets – 12 reps Shoulders sitting dumbbell press, 4 sets – 12 reps advanced lateral dumbbell raises, 3 sets – 8 – 25 reps someone raises, 3 sets – 8 – 25 reps Friday Legs Leg extensions, 4 sets – 30 reps Front squats, 4 sets – 12 – 15 reps Hack squats, 3 sets – 12 reps upright leg curls, 3 sets – 12 – 15 reps prevarication leg curls, 4 sets – 12 reps Saturday Chest inclined plane dummy press, 4 sets – 12 reps Decline free weight press, 3 sets – 12 reps Incline dope flyes, 3 sets – 12 reps declination dumbbell press, 3 sets – 12 reps striated muscle Skullcrushers, 4 sets – 12 reps (superset with) person pressdown dips, 4 sets – 12 reps (superset with) Seated tricep extensions, 4 sets – 12 reps Calves equus asinus raises, 4 sets – 12 reps sitting 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Complete Ronnie Coleman Workout Routine for Brutal Mass

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