Max-OT Workout #17
by Jeff Willet, IFBB PRO
|
Monday – Shoulders & Traps
|
|
|
Shoulders:
|
|
|
1.
|
Standing Barbell Shoulder 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 |
|
Traps:
|
|
|
1.
|
Barbell Shrugs….3 sets 4-6 reps (After weight acclimation) |
|
Tuesday – Calves & Legs
|
|
|
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 |
|
Legs:
|
|
|
1.
|
Squats….3 sets 4-6 reps (After warm-up) |
|
2.
|
Front Squats ….2 sets 4-6 reps |
|
3.
|
Stiff Leg Deadlifts….2 sets 4-6 reps |
|
Wednesday – Abs & Back
|
|
|
Abs:
|
|
|
1.
|
Swiss Ball Leg Raises….2 sets 15-20 reps |
|
2.
|
Cable Crunches….3 sets 8-12 reps (After weight acclimation) |
|
3.
|
Swiss Ball Crunches….2 sets 15-20 reps |
|
Back:
|
|
|
1.
|
Cable Rows….2 sets 4-6 reps (After warm-up)
|
|
2.
|
Lat Pull-downs ….2 sets 4-6 reps
|
|
3.
|
Row Machine….2 sets 4-6 reps
|
|
4.
|
Pull-ups….2 sets to positive failure
|
|
Thursday – Chest & Triceps
|
|
|
Chest:
|
|
|
1.
|
Incline Bench Press….3 sets 4-6 reps (After warm-up)
|
|
2.
|
Flat Bench Press….3 sets 4-6 reps
|
|
3.
|
Weighted Dips….1 set 4-6 reps
|
|
Triceps:
|
|
|
1.
|
Incline Tricep Extensions….2 sets 4-6 reps (After weight acclimation)
|
|
2.
|
Lying Tricep Extensions….1 set 4-6 reps |
|
3.
|
Cable Pushdowns….1 set 4-6 reps
|
|
Friday – Biceps & Forearms
|
|
|
Biceps:
|
|
|
1.
|
Barbell Curls….2 sets 4-6 reps (After warm-up) |
|
2.
|
Dumbbell Alternate Curls….2 sets 4-6 reps |
|
3.
|
Hammer 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
|
