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

 

WednesdayAbs & 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

 

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