Max-OT Workout #8

by Jeff Willet, IFBB PRO

MondayShoulders
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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