Max-OT Workout #10
by Jeff Willet, IFBB PRO
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Monday – Shoulders
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Shoulders:
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1.
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Military Barbell Press (To the front)….3 sets 4-6 reps (After warm-up)
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2.
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Seated Dumbbell Press….2 sets 4-6 reps
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3.
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Side Lateral Raises….2 sets 4-6 reps
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4.
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Rear Lateral Raises….1 set 4-6 reps |
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Tuesday – Legs & Calves
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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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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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Wednesday – Chest & Triceps
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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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Flat Barbell Bench Press….2 sets 4-6 reps |
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3.
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Incline Dumbbell Press….2 sets 4-6 reps |
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Triceps:
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1.
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Lying Tricep Extensions….3 sets 4-6 reps (After weight acclimation) |
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2.
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Cable Pushdowns….2 sets 4-6 reps |
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Thursday – Biceps, Forearms & Abs
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Abs:
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1.
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Cable Crunches….3 sets 8-12 reps (After weight acclimation) |
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2.
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Weighted Leg Raises….3 sets 8-12 reps |
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Biceps:
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1.
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Barbell Curls….3 sets 4-6 reps (After warm-up) |
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2.
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Dumbbell Curls….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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Friday – Back & Traps
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Back &
Traps: |
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1.
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Lat Pull-downs (To the front)….3 sets 4-6 reps (After warm-up) |
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2.
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V-Bar Pull-downs….2 sets 4-6 reps |
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3.
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Deadlifts….3 sets 4-6 reps |
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4.
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Barbell Shrugs….2 sets 4-6 reps |
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Saturday & Sunday – Off
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