Max-OT Workout #9

by Jeff Willet, IFBB PRO

MondayBack
Back:
1.
Seated Cable Rows….2 sets 4-6 reps (After warm-up)
2.
Barbell Rows….2 sets 4-6 reps
 3.
V-Bar Pull-downs….2 sets 4-6 reps
4.
Pull-ups….2 sets to failure

 

Tuesday – Shoulders & Traps
Shoulders:
1.
Seated Dumbbell 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
Traps:
1.
Upright Rows….2 sets 4-6 reps (After warm-up)
2.
Barbell Shrugs….3 sets 4-6 reps

 

Wednesday – Abs, Calves & Chest
Abs:
 
1.
Cable Crunches….2 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises….2 sets 8-12 reps
3.
Swiss Ball Crunches….1 set 12-15 reps
4.
Swiss Ball Leg Raises….1 set 12-15 reps
Calves:
1.
Calf Raises on Leg Press (1 foot at a time)….3 sets 6-8 reps (After warm-up)
2.
Seated Calf Machine….2 sets 6-8 reps
Chest:
1.
Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Incline Dumbbell Press….3 sets 4-6 reps

 

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

 

Friday – Biceps, Triceps & Forearms
Biceps &
Triceps:
1.
Dumbbell Curls….2 sets 4-6 reps* (After warm-up)
2.
Cable Pushdowns….2 sets 4-6 reps (After Warm-up)
3.
Barbell Curls….3 sets 4-6 reps
4.
Lying Tricep Extensions….3 sets 4-6 reps
Forearms:
1.
Barbell Wrist Curls….2 sets 6-8 reps
2.
Standing Dumbbell Wrist Curls….2 sets 6-8 reps
*Note:
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.

 

Saturday & Sunday – Off

 

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