Max-OT Workout #6

by Jeff Willet, IFBB PRO

MondayShoulders & Traps
Shoulders:
1.
Military Barbell Press (To the Front)….2 sets 4-6 reps (After warm-up)
2.
Side Lateral Raises….2 sets 3-6 reps
 3.
Rear Lateral Raises….2 set 4-6 reps
Traps:
1.
Barbell Shrugs….3 sets 4-6 reps (After warm-up)
Tuesday – Legs
Legs:
1.
Squats….3 sets 4-6 reps (After warm-up)
2.
Barbell Lunges….2 sets 4-6 reps
3.
Stiff Leg Deadlifts….2 sets 4-6 reps
Wednesday – Back & Biceps
Back:
 
1.
Pull-ups….50 reps – However many sets it takes to complete
2.
Cable Rows….2 sets 4-6 reps
3.
V-Bar Pull-downs….1 set 4-6 reps
4.
Barbell Rows….1 set 4-6 reps
Biceps:
1.
Barbell Curls….2 sets 4-6 reps (After warm-up)
2.
Standing Alternate Dumbbell Curls….1 set 4-6 reps
3.
Hammer Curls….1 set 4-6 reps
Thursday – Chest & Triceps
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
Triceps:
 
1.
Cable Pushdowns….2 sets 4-6 reps (After warm-up)
2.
Lying Tricep Extensions….2 sets 4-6 reps
Friday – Calves, Abs & Forearms
Calves:
1.
Calf Raises on Leg Press (1 foot at a time)….3 sets 6-8 reps
2.
Seated Calf Raises….2 sets 6-8 reps
Abs:
1.
Cable Crunches….3 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises….2 sets 8-12 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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