Max-OT Workout #11

by Jeff Willet, IFBB PRO

MondayBack
Shoulders:
1.
Lat Pull-downs (To the front)….3 sets 4-6 reps (After warm-up)
2.
Deadlifts….3 sets 4-6 reps
 3.
Seated Cable Rows….2 sets 4-6 reps

 

Tuesday – Shoulders & Abs
Abs:
1.
Cable Crunches….3 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises….2 sets 8-12 reps
Shoulders:
1.
Military Press (To the front)….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

 

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

 

Thursday – Chest & Calves
Calves:
 
1.
Calf Raises on Leg Press….3 sets 6-8 reps (After warm-up)
2.
Seated Calf Raises….2 sets 6-8 reps
Chest:
1.
Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Flat Dumbbell Bench Press….3 sets 4-6 reps
3.
Weighted Dips….1 set 4-6 reps

 

Friday – Biceps, Triceps, Forearms & Abs (Swiss Ball)
Abs:
1.
Swiss Ball Crunches….3 sets 15-20 reps
2.
Swiss Ball Leg Raises….3 sets 15-20 reps
Biceps &
Triceps
:
1.
Barbell curls….2 sets 4-6 reps (After warm-up)*
2.
Lying Tricep Extensions….2 sets 4-6 reps After warm-up)
3.
Dumbbell Curls….2 sets 4-6 reps
4.
Cable Pushdowns….2 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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