Max-OT Workout #2

MondayShoulders & Forearms
Shoulders:
1.
Military Barbell Press (To the front)….3 sets 4-6 reps (After warm-up)
2.
Dumbbell Press….2 sets 4-6 reps
 3.
Side Lateral Raises….2 sets 4-6 reps
Forearms:
 1.
Seated Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2.
Reverse Wrist Curls….2 sets 6-8 reps

 

Tuesday – Back & Traps
Back:
1.
Seated Cable Rows….2 sets 4-6 reps (After warm-up)
2.
Pull-ups….3 sets (Each set to positive failure)
3.
Barbell Rows….2 sets 4-6 reps
4.
Pull-downs (To the Front)….2 sets 4-6 reps
Traps:
1.
Barbell Shrugs….3 sets 4-6 reps (After weight acclimation)

 

Wednesday – Legs & Calves
Calves:
 
1.
Standing Calf Raises (Off Smith Machine)….2 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.
Lunges….2 sets 4-6 reps
3.
Stiff Leg Deadlifts….2 sets 4-6 reps
4.
Leg Press….2 sets 4-6 reps

 

Thursday – Chest & Abs
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
Chest:
 
1.
Incline Dumbbell Press….3 sets 4-6 reps (After warm-up)
2.
Flat Dumbbell Press….2 sets 4-6 reps
3.
Decline Barbell Press….2 sets 4-6 reps

 

Friday – Biceps & Triceps
Biceps:
1.
Barbell Curls….3 sets 4-6 reps (After warm-up)
2.
Standing Dumbbell Curls….2 sets 4-6 reps
Triceps:
1.
Lying Tricep Extensions….3 sets 4-6 reps (After warm-up)
2.
Cable Push Downs….2 sets 4-6 reps
3.
Dumbbell Kickbacks….1 set 4-6 reps

 

Saturday & Sunday – Off

 

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