Max-OT Workout #13

by Jeff Willet, IFBB PRO

MondayBack & Traps
Back:
1.
Deadlifts….3 sets 4-6 reps (After warm-up)
2.
Barbell Rows….2 sets 4-6 reps
 3.
Cable Rows….2 sets 4-6 reps
4.
Pull-ups….2 sets, each to failure

 

Tuesday – Abs, Calves & Shoulders
Abs:
1.
Cable Crunches….3 sets 8-12 reps
2.
Weighted Leg Raises….2 sets 8-12 reps
Calves:
1.
Seated Calf Raises….2 sets 6-8 reps (After warm-up)
2.
Calf Raises on Leg Press….2 sets 6-8 reps
3.
Standing Calf Raises….1 set 6-8 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.
Stiff Leg Deadlifts….2 sets 4-6 reps
3.
Barbell Lunges….2 sets 4-6 reps

 

Thursday – Chest
Chest:
 
1.
Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up)
2.
Incline Barbell Bench Press….3 sets 4-6 reps
3.
Weighted Dips….1 set 4-6 reps

 

Friday – Triceps, Biceps, Forearms & Abs (Swiss Ball)
Abs:
1.
Swiss Ball Crunches….3 sets 15-20 reps
2.
Swiss Ball Leg Raises….2 sets 15-20 reps
Triceps:
1.
Lying Tricep Extensions….3 sets 4-6 reps (After weight acclimation)
2.
Cable Pushdowns Behind the Back….2 sets 4-6 reps
3.
Dumbbell Incline Tricep Extensions….1 set 4-6 reps
Biceps:
1.
Barbell Curls….3 sets 4-6 reps (After warm-up)
2.
Curl Bar Curls….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

 

Saturday & Sunday – Off

 

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