Max-OT Workout #7

by Jeff Willet, IFBB PRO

MondayTraps & Back
Traps:
1.
Deadlifts….3 sets 4-6 reps (After warm-up)
2.
Barbell Shrugs….1 set 4-6 reps
Back:
1.
Seated Cable Rows….2 sets 4-6 reps (After warm-up)
2.
V-Bar Pull-downs….2 sets 4-6 reps
3.
Pull-ups….3 sets – Each to positive failure

 

Tuesday – Calves & Chest
Calves:
1.
Standing Calf Machine….3 sets 6-8 reps (After warm-up)
2.
Seated Calves…2 sets 6-8 reps
Chest:
1.
Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.
Flat Barbell Press….2 sets 4-6 reps
3.
Incline Dumbbell Press….2 sets 4-6 reps

 

Wednesday – Abs & Shoulders
Abs:
 
1.
Cable Crunches….3 sets 8-12 reps (After warm-up)
2.
Weighted Leg Raises….2 sets 6-8 reps
Shoulders:
1.
Seated Dumbbell 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

 

Thursday – Biceps & Triceps
Biceps &
Triceps
:
 
1.
Standing Alternate Dumbbell Curls….2 sets 4-6 reps* (After warm-up)
2.
Cable Pushdowns….2 sets 4-6 reps (After warm-up)
 
3.
Barbell Curls….2 sets 4-6 reps
4.
Lying Tricep Extensions….2 sets 4-6 reps
5.
Hammer Curls….1 set 4-6 reps
6.
Dumbbell Kickbacks….1 set 4-6 reps
*Note:
I alternate between the bicep and tricep exercises grouped together until 2 sets of each are completed. I also alternate between warm-up sets of the first two exercises listed. I take a normal rest period between sets. This is NOT a superset.

 

Friday – Legs & Forearms
Forearms:
1.
Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2.
Standing Dumbbell Wrist Curls….2 sets 6-8 reps
Legs:
1.
Squats….3 sets 4-6 reps (After warm-up)
2.
Stiff Leg Deadlifts….2 sets 4-6 reps
3.
Barbell Lunges….2 sets 4-6 reps

 

Saturday & Sunday – Off
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