Max-OT Workout #9
by Jeff Willet, IFBB PRO
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Monday – Back
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Back:
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1.
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Seated Cable Rows….2 sets 4-6 reps (After warm-up)
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2.
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Barbell Rows….2 sets 4-6 reps
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3.
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V-Bar Pull-downs….2 sets 4-6 reps
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4.
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Pull-ups….2 sets to failure |
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Tuesday – Shoulders & Traps
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Shoulders:
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1.
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Seated Dumbbell Press….3 sets 4-6 reps (After warm-up)
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2.
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Side Lateral Raises….2 sets 4-6 reps
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3.
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Rear Lateral Raises….2 sets 4-6 reps |
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Traps:
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1.
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Upright Rows….2 sets 4-6 reps (After warm-up) |
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2.
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Barbell Shrugs….3 sets 4-6 reps |
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Wednesday – Abs, Calves & Chest
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Abs:
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1.
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Cable Crunches….2 sets 8-12 reps (After weight acclimation) |
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2.
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Weighted Leg Raises….2 sets 8-12 reps |
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3.
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Swiss Ball Crunches….1 set 12-15 reps |
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4.
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Swiss Ball Leg Raises….1 set 12-15 reps |
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Calves:
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1.
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Calf Raises on Leg Press (1 foot at a time)….3 sets 6-8 reps (After warm-up) |
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2.
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Seated Calf Machine….2 sets 6-8 reps |
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Chest:
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1.
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Incline Barbell Press….3 sets 4-6 reps (After warm-up) |
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2.
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Incline Dumbbell Press….3 sets 4-6 reps |
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Thursday – Legs
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Legs:
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1.
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Squats….3 sets 4-6 reps (After warm-up) |
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2.
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Leg Press….2 sets 4-6 reps |
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3.
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Stiff Leg Deadlifts….2 sets 4-6 reps |
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Friday – Biceps, Triceps & Forearms
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Biceps &
Triceps: |
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1.
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Dumbbell Curls….2 sets 4-6 reps* (After warm-up) |
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2.
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Cable Pushdowns….2 sets 4-6 reps (After Warm-up) |
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3.
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Barbell Curls….3 sets 4-6 reps |
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4.
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Lying Tricep Extensions….3 sets 4-6 reps |
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Forearms:
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1.
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Barbell Wrist Curls….2 sets 6-8 reps |
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2.
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Standing Dumbbell Wrist Curls….2 sets 6-8 reps |
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*Note:
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I alternate between the bicep and tricep exercises grouped together until 2 sets of each are completed. I also alternate between warm-up sets of the first two exercises listed. I take a normal rest period between sets. This is NOT a superset. |
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Saturday & Sunday – Off
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