More Max-OT Workouts

More Max-OT Workouts

Max-OT Workout #15

by Jeff Willet, IFBB PRO

Monday – 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.	Deadlifts (Every-Other-Week)….2 sets 4-6 reps (After warm-up)
2.	Weighted Pull-ups….2 sets 4-6 reps
3.	Pull-downs….2 sets 4-6 reps
4.	Barbell Rows….2 sets 4-6 reps
Traps:
1.	Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)

Tuesday – 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

Wednesday – 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

Thursday – 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.

Friday – Abs & 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

Saturday & Sunday – Off

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