More Max-OT Workouts by Paul Delia Max-OT Workout #3 Monday – Back & Traps Back: 1. V-Bar Pull-downs….2 sets 4-6 reps (After warm-up) 2. Seated Cable Rows….2 sets 4-6 reps 3. Pull-downs (To the front)….2 sets 4-6 reps Traps: 1. Barbell Shrugs….2 sets 4-6 reps (After weight acclimation) 2. Dumbbell Shrugs….2 sets 4-6 reps Tuesday – Shoulders & Triceps Shoulders: 1. Military Barbell Press….3 sets 4-6 reps (After warm-up) 2. Side Lateral Raises….2 sets 4-6 reps 3. Rear Lateral Raises….2 sets 4-6 reps Triceps: 1. Cable Push-downs….2 sets 4-6 reps 2. Incline Tricep Extensions….3 sets 4-6 reps Wednesday – Legs & Calves Calves: 1. Calf Raises off Leg Press….3 sets 6-8 reps (After warm-up) 2. Seated Calf Raises….2 sets 6-8 reps Legs: 1. Squats….3 sets 4-6 reps (After warm-up) 2. Stiff Leg Dead Lifts….3 sets 4-6 reps Thursday – Chest Chest: 1. Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up) 2. Incline Dumbbell Press….2 sets 4-6 reps 3. Decline Dumbbell Press….1 set 4-6 reps 4. Weighted dips….1 set 6-8 reps Friday – Biceps, Forearms & Abs Abs: 1. Cable Crunches….3 sets 8-12 reps 2. Weighted Leg Raises….2 sets 8-12 reps Biceps: 1. Barbell Curls….3 sets 4-6 reps (After warm-up) 2. Hammer Curls….2 sets 4-6 reps Forearms: 1. Wrist Curls….2 sets 6-8 reps Saturday & Sunday – Off Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19
