Max-OT Workout #18

by Jeff Willet, IFBB PRO

MondayAbs & Shoulders
Abs:
1.
Cable Crunches….3 sets 8-12 reps (After weight acclimation)
2.
Swiss Ball Crunches….2 sets 15-20 reps
3.
Swiss Ball Leg Raises….2 sets 15-20 reps
Shoulders:
1.
Seated Dumbbell Press….2 sets 4-6 reps (After warm-up)
2.
Standing Military Press (To the front)…2 sets 4-6 reps
 3.
Side Lateral Raises….2 sets 4-6 reps
4.
Rear Lateral Raises….2 set 4-6 reps

 

Tuesday – Legs
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 – Chest & Triceps
Chest:
 
1.
Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up)
2.
Incline Dumbbell 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….2 sets 4-6 reps

 

Thursday – Back & Traps
Back:
1.
Barbell Rows….3 sets 4-6 reps (After warm-up)
2.
Cable Rows….2 sets 4-6 reps
3.
Weighted Pull-ups….2 sets 4-6 reps
Traps:
1.
Barbell Shrugs….3 sets 4-6 reps

 

Friday – Calves, Biceps & Forearms
Calves:
1.
Calf Raises on Leg Press….3 sets 6-8 reps (After warm-up)
2.
Seated Calf Raises….2 sets 6-8 reps
Biceps:
1.
Barbell Curls….3 sets 4-6 reps (After warm-up)
2.
Dumbbell 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

 

 

Question?
Your question was successfully sent! It will be answered shortly.



6 + 7 =

Creatine Cycling Special Reports Cover

FREE SPECIAL REPORT

CREATINE CYCLING

NO THANKS

How to Increase The Muscle-Building Effects of Micronized Creatine By Over 300%!

Creatine Powder Exploading