Max-OT Week-12

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Max-OT Week-12

Weeks 5 – 8

Fridays: Biceps and Triceps

The sets listed in the workout below do not include warm-up sets.

Biceps Sets Reps *
Straight Bar Curls 3 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Triceps
Lying Triceps Extensions 2 4 to 6
One Arm Dumbbell Overhead Extensions 2 4 to 6
Cable Push-downs 1 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

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