Max-OT Workout #14

by Jeff Willet, IFBB PRO

MondayAbs & Shoulders
Abs:
1.
Cable Crunches….3 sets 8-12 reps (After weight acclimation)
2.
Weighted Leg Raises….2 sets 8-12 reps
Shoulders:
1.
Military Barbell Press (To the front)….2 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….5 sets 4-6 reps (After warm-up)
2.
Stiff Leg Deadlifts….2 sets 4-6 reps
Wednesday – Chest
Chest:
 
1.
Incline Barbell Bench Press….2 sets 4-6 reps (After warm-up)
2.
Flat Barbell Bench Press….2 sets 4-6 reps
3.
Weighted Dips….2 sets 4-6 reps
Thursday – Back, Traps & Abs (Swiss Ball)
Abs:
 
1.
Swiss Ball Crunches….3 sets 15-20 reps
2.
Swiss Ball Leg Raises….2 sets 15-20 reps
Back:
1.
Weighted Pull-ups….2 sets 4-6 reps (After warm-up on Lat Pull-downs)
2.
Pull-downs….2 sets 4-6 reps
3.
Barbell Rows….2 sets 4-6 reps
Traps:
1.
Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)
Friday – Biceps, Triceps & Forearms
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
5.
Curl Bar Curls….1 set 4-6 reps
6.
Cable Pushdowns….1 set 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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