More Max-OT Workouts

by

More Max-OT Workouts

Max-OT Workout #6

by Jeff Willet, IFBB PRO

Monday – Shoulders & 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
Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19
Question?
Your question was successfully sent! It will be answered shortly.



10 + 6 =