Max-OT Workout #3

 

MondayBack & Traps
Back:
1.
V-Bar Pull-downs….2 sets 4-6 reps (After warm-up)
2.
Seated Cable Rows….2 sets 4-6 reps
3.
Pull-downs (To the front)….2 sets 4-6 reps
Traps:
 1.
Barbell Shrugs….2 sets 4-6 reps (After weight acclimation)
2.
Dumbbell Shrugs….2 sets 4-6 reps
Tuesday – Shoulders & Triceps
Shoulders:
1.
Military Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Side Lateral Raises….2 sets 4-6 reps
3.
Rear Lateral Raises….2 sets 4-6 reps
Triceps:
1.
Cable Push-downs….2 sets 4-6 reps
2.
Incline Tricep Extensions….3 sets 4-6 reps
Wednesday – Legs & Calves
Calves:
 
1.
Calf Raises off Leg Press….3 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.
Stiff Leg Dead Lifts….3 sets 4-6 reps
Thursday – Chest
Chest:
 
1.
Flat Barbell Bench Press….3 sets 4-6 reps (After warm-up)
2.
Incline Dumbbell Press….2 sets 4-6 reps
3.
Decline Dumbbell Press….1 set 4-6 reps
4.
Weighted dips….1 set 6-8 reps
Friday – Biceps, Forearms & Abs
Abs:
1.
Cable Crunches….3 sets 8-12 reps
2.
Weighted Leg Raises….2 sets 8-12 reps
Biceps:
1.
Barbell Curls….3 sets 4-6 reps (After warm-up)
2.
Hammer Curls….2 sets 4-6 reps
Forearms:
1.
Wrist Curls….2 sets 6-8 reps
Saturday & Sunday – Off
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