Max-OT Workout #5

by Jeff Willet, IFBB PRO

MondayBiceps & Calves
Biceps:
1.
Barbell Curls….2 sets 4-6 reps (After warm-up)
2.
Standing Dumbbell Alternate Curls….2 sets 4-6 reps
Calves:
1.
Calf Raises on Leg Press (1 foot at a time)….2 sets 6-8 reps (After warm-up)
2.
Seated Calf Raises….2 sets 6-8 reps

 

Tuesday – Shoulders
Shoulders:
1.
Military Barbell Press (To the Front)….2 sets 4-6 reps (After warm-up)
2.
Seated Dumbbell Press….2 sets 4-6 reps
3.
Side Lateral Raises….2 sets 4-6 reps
4.
Rear Lateral Raises….1 set 4-6 reps

 

Wednesday – Back & Triceps
Back:
 
1.
Lat Pull-downs (To the front)….3 sets 4-6 reps (After warm-up)
2.
Barbell Rows….2 sets 4-6 reps
3.
Cable Rows….2 sets 4-6 reps
Triceps:
1.
Cable Pushdowns….1 set 4-6 reps (After warm-up)
2.
Lying Tricep Extensions….3 sets 4-6 reps

 

Thursday – Legs & Traps
Legs:
 
1.
Squats….3 sets 4-6 reps (After warm-up)
2.
Barbell Lunges….2 sets 4-6 reps
3.
Lying leg Curls….2 sets 4-6 reps
Traps &
Low Back:
1.
Deadlifts….2 sets 4-6 reps

 

Friday – Chest, Abs & Forearms
Abs:
1.
Weighted Leg Raises….2 sets 8-12 reps (After warm-up)
2.
Cable Crunches….2 sets 8-12 reps
Chest:
1.
Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Flat Barbell Press….3 sets 4-6 reps
Forearms:
1.
Barbell Wrist Curls….2 sets 6-8 reps (After warm-up)
2.
Standing Dumbbell Wrist Curls….2 sets 6-8 reps

 

Saturday & Sunday – Off

 

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