Max-OT Workout #16

by Jeff Willet, IFBB PRO

MondayBack & 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

 

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