The Cage

AnimalGen · 08-28-2006, 01:30 PM

Legs

Squats: 50kgx17 80x15 110x11,11,11+droppset

Leg-press: 200kgx12 300x8,8

Smith Front-squat: 50kgx10 55x10,10

Leg-extension: 20kgx12 25x10 30x8+dropset

Standing legcurl: 10kgx12 12.5x12 15x6+dropset

Lying legcurl: 35kgx12 40x10 45x9,9
superset with
Stiff-leg deadlifts: 70kgx8,8,8

G.R.8 · 08-28-2006, 05:18 PM

thnx man :)

AnimalGen · 08-29-2006, 03:41 PM

Quote:

Originally Posted by G.R.8

thnx man :)

for what?

AnimalGen · 08-29-2006, 03:43 PM

Chest

Incline cableflyes: 7.5kgx12 10x11,11,11+dropset

Db press: 21kgx12 31x8,8,8

Incline smithmachin press: 60kgx9,9,9 62.5x7

Cablecrossovers: 10x12 12.5x12,12+dropset

Calfs

Standing calfrasie: 110kgx15 145x15 150x12 155x10

Seated calfrasie: 60kgx15 62.5x12 65x10 70x8

AnimalGen · 08-31-2006, 08:29 AM

BACK

Lat-pulldowns: 60kgx12,12 70x8

One-arm machinrow: 40kgx12 50x9,9+droset

Incline dubble Db rows: 16x12 19x12,12

Close-grip pulldowns: 60kgx12 65x12 70x12

T-bar row: 60kgx10 67.5x8,9

Cable rows: 70kgx12 80x12 90x9

Deadlifts: 100kgx12 120x6,6

Db shrugs: 31kgx12,12,12 39x12

AnimalGen · 09-01-2006, 09:09 AM

Delts

Side raise: 11x13 13.5x12 16x9+dropset

Dbpress: 19kgx12 24x11,11,10

Lying Cable Rear Laterals: 7,5kgx12 10x9,9+dropset

Triceps

Rop-pushdown: 25kgx11,11,11+dropset

Db extension: 31x12 34x12 36x12

Dips: BWx11,11,11

Biceps

Ez-curls: 29x12 31.5x12,12

One-arm cable preachercurl: 10kgx10,10,10+dropset

Hammercurls: 16kgx10 19x10,10+dropset

AnimalGen · 09-04-2006, 02:54 PM

Legs

Squats: 50kgx17 80x15 118x8,8,8+droppset

Leg-press: 200kgx12 300x9,9

Smith Front-squat: 60kgx8,8,8+dropset

Leg-extension: 20kgx12 25x12 30x8+dropset

Standing legcurl: 10kgx12 12.5x12 15x6+dropset

Lying legcurl: 35kgx12 40x10 45x10,10
superset with
Stiff-leg deadlifts: 70kgx9,9,9,9

AnimalGen · 09-05-2006, 01:49 PM

Chest

Incline cableflyes: 7.5kgx12 10x11,11,11+dropset

Db press: 24kgx12 31x12 34x6,6

Incline smithmachin press: 60kgx10,10,10 62.5x5

Cablecrossovers: 10x12 12.5x12,12+dropset

Calfs

Standing calfrasie: 110kgx15 150x15 155x12 160x10

Seated calfrasie: 60kgx15 62.5x15 65x15 70x15

AnimalGen · 09-08-2006, 09:23 AM

Delts

Side raise: 11x15 13.5x13 16x10+dropset

Dbpress: 19kgx12 24x10,8,6

Lying Cable Rear Laterals: 7,5kgx12 10x9,9+dropset

Triceps

Rop-pushdown: 25kgx12,12,12+dropset

Db extension: 34x12 36x12 39x6

Dips: BWx12,12,12

Biceps

Ez-curls: 29x12 34x8,8

One-arm cable preachercurl: 10kgx10,10,10+dropset

Hammercurls: 16kgx10 19x10 21x6

AnimalGen · 09-11-2006, 01:23 PM

Legs

Squats: 50kgx20 80x15 117.5x8,8,6

Leg-press: 200kgx12 300x10,10

Smith Front-squat: 60kgx9,9,9+dropset

Leg-extension: 20kgx13 25x12 30x10+dropset

Standing legcurl: 7.5kgx15 10x12 12.5x12

Lying legcurl: 35kgx12 40x12 45x10,10
superset with
Stiff-leg deadlifts: 70kgx10,10,10,10

AnimalGen · 09-14-2006, 01:38 PM

BACK

Lat-pulldowns: 60kgx12 70x12 75x10

One-arm machinrow: 40kgx12 50x12 52.5x8+droset

Incline dubble Db rows: 19x12 21x12,12

Close-grip pulldowns: 70x12 75x10,10

T-bar row: 60kgx12 70x10,10

Cable rows: 70kgx12 80x12 90x12

Deadlifts: 100kgx12 120x7

AnimalGen · 09-19-2006, 03:07 AM

Legs

Squats: 50kgx20 80x15 117.5x8,8,8

Leg-press: 200kgx12 300x10,10

Smith Front-squat: 60kgx9,9,9+dropset

Leg-extension: 20kgx13 25x12 30x10+dropset

Standing legcurl: 7.5kgx15 10x12 12.5x12

Lying legcurl: 35kgx12 40x12 45x10,10
superset with
Stiff-leg deadlifts: 70kgx10,10,10,10

AnimalGen · 09-20-2006, 07:45 AM

Chest

Incline cableflyes: 7.5kgx12 10x11,11,11+dropset

Db press: 24kgx12 31x6,6,6

Incline smithmachin press: 60kgx10,10,10

Cablecrossovers: 10x12 12.5x12,12+dropset

Calfs<