Max-OT Workout #4

 

MondayShoulders
Shoulders:
1.
Seated Dumbbell Shoulder Press….3 sets 4-6 reps (After warm-up)
2.
Side Lateral Raises….3 sets 3-6 reps
 3.
Rear Lateral Raises….1 set 4-6 reps
Tuesday – Biceps, Traps & Abs
Abs:
1.
Cable Crunches….3 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises….2 sets 8-12 reps
Biceps:
1.
Standing Alternate Dumbbell Curls….2 sets 4-6 reps (After warm-up)
2.
Barbell Curls….2 sets 4-6 reps
3.
Hammer Curls….1 set 4-6 reps
Traps:
1.
Barbell Shrugs….3 sets 4-6 reps (After weight acclimation)
Wednesday – Chest
Chest:
 
1.
Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Flat Dumbbell Press….2 sets 4-6 reps
3.
Weighted Dips….1 set 4-6 reps
Thursday – Legs & Calves
Calves:
 
1.
Seated Calf Raises….2 sets 6-8 reps (After warm-up)
2.
Standing Calf Raises (Off Smith Machine)….2 sets 6-8 reps
Legs:
 
1.
Squats….3 sets 4-6 reps (After warm-up)*
2.
Stiff Leg Deadlifts….3 sets 4-6 reps
*Note:
Alternate between a set of squats and a set of deadlifts. This is not a super set. Take a normal rest period in between sets.
Friday – Back & Triceps
Back:
1.
Pull-ups….50 reps – However many sets it takes to complete (After warm-up with lat pull-downs)
2.
V-Bar Pull-downs….2 sets 4-6 reps
3.
Row Machine….2 sets 4-6 reps
Triceps:
1.
Lying Tricep Extensions….3 sets 4-6 reps (After warm-up)
2.
Dumbbell Kickbacks….1 set 4-6 reps
Saturday & Sunday – Off

 

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