AST Sports Science - Jeff's Max-OT Workout #10

Products Articles Research Q&As Training Max-OT » Blog «

Contact Us My Account

Advanced Search

A Small Change Can Make a Big Difference

	Jeff's Routines
	Max-OT Workout 1 Max-OT Workout 2 Max-OT Workout 3 Max-OT Workout 4 Max-OT Workout 5 Max-OT Workout 6 Max-OT Workout 7 Max-OT Workout 8 Max-OT Workout 9 Max-OT Workout 10 Max-OT Workout 11 Max-OT Workout 12 Max-OT Workout 13 Max-OT Workout 14 Max-OT Workout 15 Max-OT Workout 16 Max-OT Workout 17 Max-OT Workout 18

by Jeff Willet, IFBB PRO

Max-OT Workout #10
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

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

Tuesday - Legs & Calves
Calves:
1.	Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2.	Seated Calf Machine....2 sets 6-8 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 - Chest & Triceps
Chest:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Barbell Bench Press....2 sets 4-6 reps
3.	Incline Dumbbell Press....2 sets 4-6 reps
Triceps:
1.	Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns....2 sets 4-6 reps

Thursday - Biceps, Forearms & Abs
Abs:
1.	Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.	Weighted Leg Raises....3 sets 8-12 reps
Biceps:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Dumbbell Curls....3 sets 4-6 reps
Forearms:
1.	Barbell Wrist Curls....2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Friday - Back & Traps
Back & Traps:
1.	Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.	V-Bar Pull-downs....2 sets 4-6 reps
3.	Deadlifts....3 sets 4-6 reps
4.	Barbell Shrugs....2 sets 4-6 reps

Saturday & Sunday - Off


\| Home \| Online Special \| Shop Online \| Supplements \| High-Performance Muscle \| \| Ultimate Q&A \| Latest Research \| Articles \| Bracketing Method \| Anabolic Nutrient Timing Factor \| \| Employment Opportunities \| AST-Medline Search \| Max-OT Sign In \| Site Guide \| AST Around The World


© 2008 AST Sports Science, Inc. All rights reserved.	Privacy Policy Terms of Use Contact Information


Legal Notice: All information presented on the AST Sports Science web site may not be reproduced without written consent from our legal department.