Max-OT Workout #5
by Jeff Willet, IFBB PRO
|
Monday – Biceps & Calves
|
|
|
Biceps:
|
|
|
1.
|
Barbell Curls….2 sets 4-6 reps (After warm-up)
|
|
2.
|
Standing Dumbbell Alternate Curls….2 sets 4-6 reps
|
|
Calves:
|
|
|
1.
|
Calf Raises on Leg Press (1 foot at a time)….2 sets 6-8 reps (After warm-up) |
|
2.
|
Seated Calf Raises….2 sets 6-8 reps |
|
Tuesday – Shoulders
|
|
|
Shoulders:
|
|
|
1.
|
Military Barbell Press (To the Front)….2 sets 4-6 reps (After warm-up)
|
|
2.
|
Seated Dumbbell Press….2 sets 4-6 reps
|
|
3.
|
Side Lateral Raises….2 sets 4-6 reps |
|
4.
|
Rear Lateral Raises….1 set 4-6 reps |
|
Wednesday – Back & Triceps
|
|
|
Back:
|
|
|
1.
|
Lat Pull-downs (To the front)….3 sets 4-6 reps (After warm-up) |
|
2.
|
Barbell Rows….2 sets 4-6 reps |
|
3.
|
Cable Rows….2 sets 4-6 reps |
|
Triceps:
|
|
|
1.
|
Cable Pushdowns….1 set 4-6 reps (After warm-up) |
|
2.
|
Lying Tricep Extensions….3 sets 4-6 reps |
|
Thursday – Legs & Traps
|
|
|
Legs:
|
|
|
1.
|
Squats….3 sets 4-6 reps (After warm-up) |
|
2.
|
Barbell Lunges….2 sets 4-6 reps |
|
3.
|
Lying leg Curls….2 sets 4-6 reps |
|
Traps &
Low Back: |
|
|
1.
|
Deadlifts….2 sets 4-6 reps |
|
Friday – Chest, Abs & Forearms
|
|
|
Abs:
|
|
|
1.
|
Weighted Leg Raises….2 sets 8-12 reps (After warm-up) |
|
2.
|
Cable Crunches….2 sets 8-12 reps |
|
Chest:
|
|
|
1.
|
Incline Barbell Press….3 sets 4-6 reps (After warm-up) |
|
2.
|
Flat Barbell Press….3 sets 4-6 reps |
|
Forearms:
|
|
|
1.
|
Barbell Wrist Curls….2 sets 6-8 reps (After warm-up) |
|
2.
|
Standing Dumbbell Wrist Curls….2 sets 6-8 reps |
|
Saturday & Sunday – Off
|
