More Max-OT Workouts

More Max-OT Workouts

Max-OT Workout #12

by Jeff Willet, IFBB PRO

Monday – Abs & Shoulders
Abs:
1.	Cable Crunches….3 sets 8-12 reps (After weight acclimation)
2.	Weighted Leg Raises….2 sets 8-12 reps
Shoulders:
1.	Seated Dumbbell Press….2 sets 4-6 reps (After warm-up)
2.	Military Press (To the front)…2 sets 4-6 reps
3.	Side Lateral Raises….2 sets 4-6 reps
4.	Rear Lateral Raises….2 set 4-6 reps

Tuesday – Legs
Legs:
1.	Squats….3 sets 4-6 reps (After warm-up)
2.	Barbell Lunges….2 sets 4-6 reps
3.	Stiff Leg Deadlifts….2 sets 4-6 reps

Wednesday – Chest & Triceps
Chest:
1.	Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Bench Press….3 sets 4-6 reps
3.	Weighted Dips….1 set 4-6 reps
Triceps:
1.	Incline Tricep Extensions….2 sets 4-6 reps (After weight acclimation)
2.	Lying Tricep Extensions….2 sets 4-6 reps
3.	Cable Push-downs….1 set 4-6 reps

Thursday – Back, Traps & Abs (Swiss Ball)
Abs:
1.	Swiss Ball Crunches….3 sets 15-20 reps
2.	Swiss Ball Leg Raises….2 sets 15-20 reps
Back:
1.	Pull-ups….3 sets, each to failure (After warm-up on lat pull-downs)
2.	Cable Rows….2 sets 4-6 reps
3.	Barbell Rows….2 sets 4-6 reps
Traps:
1.	Barbell Shrugs….3 sets 4-6 reps

Friday – Calves, Biceps & Forearms
Calves:
1.	Calf Raises on Leg Press….3 sets 6-8 reps (After warm-up)
2.	Seated Calf Raises….2 sets 6-8 reps
Biceps:
1.	Barbell Curls….3 sets 4-6 reps (After warm-up)
2.	Dumbbell Curls….2 sets 4-6 reps
Forearms:
1.	Barbell Wrist Curls….2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls….2 sets 6-8 reps

Saturday & Sunday – Off

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