Max-OT Workout #10

by Jeff Willet, IFBB PRO

MondayShoulders
Shoulders:
1.
Military Barbell Press (To the front)….3 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

 

Tuesday – Legs & Calves
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
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

 

Wednesday – Chest & Triceps
Chest:
 
1.
Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Flat Barbell Bench Press….2 sets 4-6 reps
3.
Incline Dumbbell Press….2 sets 4-6 reps
Triceps:
1.
Lying Tricep Extensions….3 sets 4-6 reps (After weight acclimation)
2.
Cable Pushdowns….2 sets 4-6 reps

 

Thursday – Biceps, Forearms & Abs
Abs:
 
1.
Cable Crunches….3 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises….3 sets 8-12 reps
Biceps:
1.
Barbell Curls….3 sets 4-6 reps (After warm-up)
2.
Dumbbell Curls….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

 

Friday – Back & Traps
Back &
Traps:
1.
Lat Pull-downs (To the front)….3 sets 4-6 reps (After warm-up)
2.
V-Bar Pull-downs….2 sets 4-6 reps
3.
Deadlifts….3 sets 4-6 reps
4.
Barbell Shrugs….2 sets 4-6 reps

 

Saturday & Sunday – Off

 

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