As those who follow the Max-OT program knows, changing up your workout schedule every 8 to 10 weeks is an integral part of the system. Changing up your Max-OT workout gives you the opportunity train different muscle groups together, incorporate different exercises, and train different muscles on different days. One main aspect of this change is to recharge yourself mentally and ‘shock’ your muscles. Changing your Max-OT workout every 8 to 10 weeks keeps you mentally fresh and motivated to train. It’s like a new adventure.
This simple Max-OT principle will automatically have you training with greater intensity and mental focus.
Here’s a good Max-OT workout you can add to your next rotation.
Monday – Shoulders and Forearms
Shoulders:
Biangular Shoulder Press Machine….3 Sets – 4-6 Reps
Dumbbell Shoulder Press….3 Sets – 4-6 Reps
Side Lateral Raises….2 Sets – 6 Reps
Forearms:
Wrist Curls….2 Sets – 6 Reps
Reverse Wrist Curls….2 Sets – 6 Reps
Tuesday – Back & Traps
Back:
Seated Cable Rows….2 Sets – 4-6 Reps
Pull-ups….3 Sets – 6-8 Reps
Barbell Rows….2 Sets – 4-6 Reps
Pull-downs….2 Sets – 4-6 Reps
Traps:
Barbell Shrugs….3 Sets – 4-6 Reps
Wednesday – Legs & Calves
Calves:
Standing Calf Raises (Off Smith Machine)….3 Sets – 6 Reps
Seated Calf Raises….3 Sets – 6 Reps
Legs:
Squats….3 Sets – 4-6 Reps
Lunges….2 Sets – 4-6 Reps
Stiff Leg Dead Lifts….2 Sets – 4-6 Reps
Leg Press….2 Sets – 4-6 Reps
Thursday – Chest & Abs
Abs:
Weighted Leg Raises….3 Sets – 10-12 Reps
Rope Crunches….3 Sets – 10 Reps
Weighted Crunches….3 Sets – 8-10 Reps
Chest:
Incline Dumbbell Press….3 Sets – 4-6 Reps
Flat Dumbbell Press….3 Sets – 4-6 Reps
Decline Barbell Press….2 Sets – 4-6 Reps
Friday – Biceps & Triceps
Biceps:
Barbell Curls….3 Sets – 4-6 Reps
Dumbbell Curls….2 Sets – 4-6 Reps
Triceps:
Lying Tricep Extensions….3 Sets – 4-6 Reps
Cable Push-downs….3 Sets – 4-6 Reps
Dumbbell Kickbacks….1 Set – 4-6 Reps
