More Max-OT Workouts

More Max-OT Workouts

Max-OT Workout #8

by Jeff Willet, IFBB PRO

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

Tuesday – Legs & Calves
Calves:
1.	Calf Raises on Leg Press (1 foot at a time)….2 sets 4-6 reps (After warm-up)
2.	Standing Calf Machine….2 sets 4-6 reps
Legs:
1.	Squats….3 sets 4-6 reps (After warm-up)
2.	Leg Press….2 sets 4-6 reps
3.	Stiff Leg Deadlifts….2 sets 4-6 reps

Wednesday – Abs, Biceps & Forearms
Abs:
1.	Weighted Leg Raises….2 sets 8-12 reps (After weight acclimation)
2.	Cable Crunches….2 sets 8-12 reps
3.	Swiss Ball Leg Raises….1 set 15-20 reps
4.	Swiss Ball Crunches….1 set 15-20 reps
Biceps:
1.	Barbell Curls….3 sets 4-6 reps (After warm-up)
2.	Hammer Curls….2 sets 4-6 reps
Forearms:
1.	Barbell Wrist Curls….2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls….1 set 6-8 reps

Thursday – Chest & Triceps
Chest:
1.	Incline Barbell Press….3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Press….2 sets 4-6 reps
3.	Flat Dumbbell Press….1 set 4-6 reps
Triceps:
1.	Lying Tricep Extensions….3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns….2 sets 4-6 reps

Friday – Back & Traps
Biceps:
1.	Pull-downs (To the front)….3 sets 4-6 reps (After warm-up)
2.	Seated Cable Rows….2 sets 4-6 reps
3.	“V”-bar Pull Downs….2 sets 4-6 reps
Traps:
1.	Barbell Shrugs….3 sets (After weight acclimation)

Saturday & Sunday – Off

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