Max-OT Workout #2
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Monday – Shoulders & Forearms
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Shoulders:
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1.
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Military Barbell Press (To the front)….3 sets 4-6 reps (After warm-up)
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2.
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Dumbbell Press….2 sets 4-6 reps
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3.
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Side Lateral Raises….2 sets 4-6 reps
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Forearms:
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1.
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Seated 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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Tuesday – Back & Traps
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Back:
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1.
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Seated Cable Rows….2 sets 4-6 reps (After warm-up)
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2.
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Pull-ups….3 sets (Each set to positive failure)
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3.
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Barbell Rows….2 sets 4-6 reps
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4.
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Pull-downs (To the Front)….2 sets 4-6 reps |
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Traps:
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1.
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Barbell Shrugs….3 sets 4-6 reps (After weight acclimation)
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Wednesday – Legs & Calves
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Calves:
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1.
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Standing Calf Raises (Off Smith Machine)….2 sets 6-8 reps (After warm-up) |
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2.
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Seated Calf Raises….2 sets 6-8 reps |
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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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Lunges….2 sets 4-6 reps |
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3.
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Stiff Leg Deadlifts….2 sets 4-6 reps |
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4.
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Leg Press….2 sets 4-6 reps |
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Thursday – Chest & Abs
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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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Chest:
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1.
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Incline Dumbbell Press….3 sets 4-6 reps (After warm-up) |
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2.
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Flat Dumbbell Press….2 sets 4-6 reps |
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3.
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Decline Barbell Press….2 sets 4-6 reps |
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Friday – Biceps & Triceps
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Biceps:
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1.
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Barbell Curls….3 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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Triceps:
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1.
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Lying Tricep Extensions….3 sets 4-6 reps (After warm-up) |
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2.
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Cable Push Downs….2 sets 4-6 reps |
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3.
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Dumbbell Kickbacks….1 set 4-6 reps |
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Saturday & Sunday – Off
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