Max-OT Workout #1
Monday – Chest & Triceps |
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Chest: |
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1. |
Flat Bench….3 sets 4-6 reps (After warm-up) |
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2. |
Incline Dumbbell Press….2 sets 4-6 reps |
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3. |
Weighted Dips….1 set 4-6 reps |
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Triceps: |
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1. |
Lying Tricep Extensions….3 sets 4-6 reps |
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2. |
Cable Pushdowns….2 set 4-6 reps |
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Tuesday – Legs
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Legs:
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1.
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Squats….3 sets 4-6 reps (After warm-up)
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2.
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Leg Press….2 sets 4-6 reps
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3.
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Lunges….1 set 4-6 reps
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4.
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Stiff Leg Deadlifts….2 sets 4-6 reps |
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Wednesday – Back & Biceps
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Back:
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1.
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Pull-ups….50 reps (How ever many sets to complete) |
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2.
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Barbell Rows….2 sets 4-6 reps |
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3.
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Pull-downs (To the front)….1 set 4-6 reps |
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4.
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Seated Cable Rows….1 set 4-6 reps |
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5.
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“V”-Bar Pull-downs….1 set 4-6 reps |
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Biceps:
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1.
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Straight Bar Curls….2 sets 4-6 reps (After warm-up) |
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2.
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Standing Dumbbell Curls….2 sets 4-6 reps |
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Thursday –Shoulders & Traps
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Shoulders:
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1.
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Seated Dumbbell Press….3 sets 4-6 reps (After warm-up) |
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2.
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Side Lateral Dumbbell Raises….3 sets 4-6 reps |
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3.
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Rear Lateral Dumbbell Raises….2 sets 4-6 reps |
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Traps:
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1.
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Barbell Shrugs….2 sets 4-6 reps (After weight acclimation) |
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Friday – Abs, Calves, & Forearms
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Abs:
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1.
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Cable Crunches….2 sets 8-12 reps (After warm-up) |
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2.
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Weighted Leg Raises….2 sets 8-12 reps |
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3.
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Weighted Crunches….2 sets 8-12 reps |
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Calves: |
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1.
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Standing Calf Raises (Off Smith Machine)….2 sets (After warm-up) |
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2.
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Seated Calf Raises….2 sets 4-6 reps |
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Forearms:
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1.
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Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation) |
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2.
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Reverse Wrist Curls….2 sets 6-8 reps |
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Saturday & Sunday – Off
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