Max-OT Workout #16
by Jeff Willet, IFBB PRO
|
Monday – Back & Traps
|
|
|
Back:
|
|
|
1.
|
Cable Rows….2 sets 4-6 reps (After warm-up)
|
|
2.
|
Barbell Rows….2 sets 4-6 reps
|
|
3.
|
Row Machine….2 sets 4-6 reps
|
|
4.
|
Deadlifts (Every-other-week)….2 sets 4-6 reps
|
|
Traps:
|
|
|
1.
|
Barbell Shrugs….2 sets 4-6 reps
|
|
Tuesday – Chest & Triceps
|
|
|
Chest:
|
|
|
1.
|
Flat Bench Press….3 sets 4-6 reps (After warm-up)
|
|
2.
|
Incline Bench Press….3 sets 4-6 reps
|
|
3.
|
Weighted Dips….1 set 4-6 reps
|
|
Triceps:
|
|
|
1.
|
Lying Tricep Extensions….3 sets 4-6 reps (After weight acclimation)
|
|
2.
|
Cable Pushdowns….2 sets 4-6 reps
|
|
Wednesday – Abs, Calves & Forearms
|
|
|
Abs:
|
|
|
1.
|
Swiss Ball Leg Raises….2 sets 15-20 reps |
|
2.
|
Swiss Ball Crunches….2 sets 15-20 reps |
|
3.
|
Cable Crunches….3 sets 8-12 reps (After weight acclimation) |
|
Calves:
|
|
|
1.
|
Calf Raises on Leg Press (one foot at a time)….3 sets 6-8 reps (After warm-up) |
|
2.
|
Seated Calf Raises….2 sets 6-8 reps |
|
Forearms:
|
|
|
1.
|
Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation) |
|
2.
|
Standing Dumbbell Wrist Curls….2 sets 6-8 reps |
|
Thursday – Shoulders & Biceps
|
|
|
Shoulders:
|
|
|
1.
|
Military Barbell Press (To the front)….3 sets 4-6 reps (After warm-up) |
|
2.
|
Seated Dumbbell Press….2 sets 4-6 reps |
|
3.
|
Side Lateral Dumbbell Raises….2 sets 4-6 reps |
|
4.
|
Rear Lateral Dumbbell Raises….2 sets 4-6 reps |
|
Biceps:
|
|
|
1.
|
Barbell Curls….3 sets 4-6 reps (After warm-up) |
|
2.
|
Standing Alternate Dumbbell Curls….2 sets 4-6 reps |
|
Note:
|
Thursday and Friday workouts will alternate each week. If deadlifts are performed on Monday, legs will be trained on Friday to allow an extra day of recovery before squatting. If deadlifts are not done on Monday, legs will be trained on Thursday. |
|
Friday – Legs
|
|
|
Legs:
|
|
|
1.
|
Squats….3 sets 4-6 reps (After warm-up) |
|
2.
|
Barbell Lunges….2 sets 4-6 reps |
|
3.
|
Stiff Leg Deadlifts….2 sets 4-6 reps |
|
Saturday & Sunday – Off
|
