[AnimalGen]

Back, delts, biceps

Chins: 12reps
Close-grip pulldowns: 65x 9,9,8,4
Pulldowns wite revers grip: 50x 10,10,10,10
BB shoulder press: 15x 12,12,12 20x7
Cable laterals: 5x 10,10,10,10
DB shrugs: 29x 11,11,11,11
BB(small one)curls: 27,5x 8,8,8,8
Seated DB curls: 11x 9,9,9,7
DB Scottcurl: 13,5x 8,8,8,8

(wheigts are in kg)

[AnimalGen]

Chest & Triceps

Benchpress: 25x12 35x8 45x6 60x2
Incline benchpress: 30x12,9,8,7
Low Cable-crossover: 5x15,15,14 regulare: 7,5x30
Skull crusers: 22,5x9,9,9,9,8
DB extension: 31x8,8,8,6
Pushdown: 25x9,8,4,3

OF: The bars are not included

[AnimalGen]

Deadlifts: 85x12 95x8 105x6 110x1
T-bar row: 60x12,9,9,9
DB row: 24x8 29x8,8,8
Ez Scottcurl: 25x8,8,8,8
Hammercurl: 11x12,12,12,12
Concentrations curl: 7x15,12,11,10

The whigths are in kg, and the bars are not included

[StayBig]

Great schedule and I commend you for using dumbbells for most of your exercises. I do the same and I feel it is a lot better on your joints than the barbell. Commend is a good word just incase you didn't know. Sorry. Anyways, keep up the good work and I'll be forward to seeing more. Check out my training log too. It's called Perfect Insanity.

[AnimalGen]

Originally Posted by StayBig

Great schedule and I commend you for using dumbbells for most of your exercises. I do the same and I feel it is a lot better on your joints than the barbell. Commend is a good word just incase you didn't know. Sorry. Anyways, keep up the good work and I'll be forward to seeing more. Check out my training log too. It's called Perfect Insanity.

I use a mix of barabell, dumbbells, cables and machins, i think thats the best.

[AnimalGen]

Chest and triceps

DB press: 24x12 26x9,9,9
Incline DB press: 21x12,11,10,9
DB flyes: 19x12,10,10,10
Seated frenchpress wite ez: 25x8,8,8,8
Onearm DB extension: 7x15,15,15,15
Onearm pushdown: 5x15,15,15,15

Weights are in kg and the bars are not included

[AnimalGen]

Delts

BB shoulder press: 17,5x12 20x8,8,8
Side laterals: 7x15 8,5x7 11x2 1xdroppset
Front raise: 6x15 7x15 8,5x8 1xdroppset
Upp righte rows: 15x8,8,8,8
Machin press: 10x15 15x15 25x15 35x8

[AnimalGen]

Legs

Squat: 80x12 90x8 100x6 105x2
Leg press: 200x12 220x8,8,8,8
Leg extension: 20x10,10,10,10
Standing cable legcurl: 5x15 7,5x7,7,7
Stiff-leg deadlifts: 30x12,12,12,12
Seated calfpress: 45x10,10,10,10

The weigths are in kg and the bars are not included.

[AnimalGen]

Chest Triceps

Benchpress: 27,5x12 37,5x8 47,5x6 60x4
Incline benchpress: 30x12,9,9,8
Pec-deck: 15x10 25x15,12,9
Cable cross: 10x22
Skullcrushers: 22,5x10,10,10,9
DB extension: 31x10,9,8,6
Pushdowns: 22,5x8,7,6

weights are in kg and the bars are not included

[AnimalGen]

Chest Hamstring

DB Flyes:21x12 24x8,8kg
[b]Incline BB press in SM[b]: 30x10,8 40x2kg
Incline Cableflyes: 7,5x12 10x8,4kg
Incline DB flyes: 13,5x12 16x12 19x5kg
Machinepress: 15x12 20x4,4,4kg
Pullover: 21x12 24x12 26x12kg
Lying legcurl: 30x12 35x8 40x6,5kg
Seated oneleged legcurl in CC: 10x12 12,5x12,12,12kg
Stiff-leged deadlifts: 30x12,12 35x12 40x12kg

[AnimalGen]

Revers-grip pulldowns: 60x10,10,5kg
Revers-grio BBrow: 40x12 45x7,7kg
DB row: 24x12 26x8 29x6kg
One-arm machinrow: 30x8,8,8kg
Cable row: 50x12,12 60x6kg
Deadlifts: 85x8,8,8kg
Hyper: 25 16x12,12kg
DB shrugs: 21x12 24x12 29x6 31x4kg

[AnimalGen]

Arms

Rope pushdown: 15x12 16,5x9,9kg
Dips: 6,6,5kg
Pressdown: 30x12 35x10,10kg
DB extension: 26x12,12,12kg
One-arm rope extension: 6,5x12,8,8kg
One-arm cableextension: 5x12 7,5x9,7kg
Ez curls: 17,5x12,12,9kg
Hammercurls: 8,5x10 11x7 13,5x4kg
Scottcurl wite EZ: 17,5x12,12,12kg
Alt DBcurl: 7x12 8,5x9 11x5kg
Rope-hammercurl: 15x12,9,9kg
Scottcurl wite DB: 8,5x12,12 11x6kg

[AnimalGen]

Quads

Leg extension: 10x30,30
Leg press: 200x12 240x10,10,10
Hack-squat: 40x12 80x10,10,10
Lunges: 6 10x6 15x6 20x6
SM front-squat: 30x12 40x8,8,8
Leg extension: 25x7,7,7,7