Max-OT Workout #13
by Jeff Willet, IFBB PRO
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Monday – Back & Traps
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Back:
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1.
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Deadlifts….3 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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Cable Rows….2 sets 4-6 reps
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4.
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Pull-ups….2 sets, each to failure |
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Tuesday – Abs, Calves & Shoulders
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Abs:
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1.
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Cable Crunches….3 sets 8-12 reps |
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2.
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Weighted Leg Raises….2 sets 8-12 reps |
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Calves:
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1.
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Seated Calf Raises….2 sets 6-8 reps (After warm-up) |
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2.
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Calf Raises on Leg Press….2 sets 6-8 reps |
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3.
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Standing Calf Raises….1 set 6-8 reps |
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Shoulders:
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1.
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Military Press (To the front)….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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Wednesday – Legs
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Legs:
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1.
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Squats….4 sets 4-6 reps (After warm-up) |
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2.
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Stiff Leg Deadlifts….2 sets 4-6 reps |
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3.
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Barbell Lunges….2 sets 4-6 reps |
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Thursday – Chest
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Chest:
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1.
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Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up) |
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2.
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Incline Barbell Bench Press….3 sets 4-6 reps |
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3.
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Weighted Dips….1 set 4-6 reps |
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Friday – Triceps, Biceps, Forearms & Abs (Swiss Ball)
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Abs:
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1.
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Swiss Ball Crunches….3 sets 15-20 reps |
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2.
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Swiss Ball Leg Raises….2 sets 15-20 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 Behind the Back….2 sets 4-6 reps |
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3.
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Dumbbell Incline Tricep Extensions….1 set 4-6 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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Curl Bar Curls….2 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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Saturday & Sunday – Off
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