Max-OT Workout #1

Monday – Chest & Triceps

Chest:

1.

Flat Bench….3 sets 4-6 reps (After warm-up)

2.

Incline Dumbbell Press….2 sets 4-6 reps

 3.

Weighted Dips….1 set 4-6 reps

Triceps:

1.

Lying Tricep Extensions….3 sets 4-6 reps 

2.

 Cable Pushdowns….2 set 4-6 reps

 

Tuesday – Legs
Legs:
1.
Squats….3 sets 4-6 reps (After warm-up)
2.
Leg Press….2 sets 4-6 reps
3.
Lunges….1 set 4-6 reps
4.
Stiff Leg Deadlifts….2 sets 4-6 reps

 

Wednesday – Back & Biceps
Back:
 
1.
Pull-ups….50 reps (How ever many sets to complete)
2.
Barbell Rows….2 sets 4-6 reps
3.
Pull-downs (To the front)….1 set 4-6 reps
4.
Seated Cable Rows….1 set 4-6 reps
5.
“V”-Bar Pull-downs….1 set 4-6 reps
Biceps:
 
1.
Straight Bar Curls….2 sets 4-6 reps (After warm-up)
2.
Standing Dumbbell Curls….2 sets 4-6 reps

 

Thursday –Shoulders & Traps
Shoulders:
 
1.
Seated Dumbbell Press….3 sets 4-6 reps (After warm-up)
2.
Side Lateral Dumbbell Raises….3 sets 4-6 reps
3.
Rear Lateral Dumbbell Raises….2 sets 4-6 reps
Traps:
 
1.
Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)

 

Friday – Abs, Calves, & Forearms
Abs:
1.
Cable Crunches….2 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises….2 sets 8-12 reps
3.
Weighted Crunches….2 sets 8-12 reps

Calves:

1.
Standing Calf Raises (Off Smith Machine)….2 sets (After warm-up)
2.
Seated Calf Raises….2 sets 4-6 reps
Forearms:
1.
Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2.
Reverse Wrist Curls….2 sets 6-8 reps

 

Saturday & Sunday – Off
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