AST Sports Science - Jeff's Max-OT Workout #11

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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 #11
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Back
Shoulders:
1.	Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.	Deadlifts....3 sets 4-6 reps
3.	Seated Cable Rows....2 sets 4-6 reps

Tuesday - Shoulders & Abs
Abs:
1.	Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.	Weighted Leg Raises....2 sets 8-12 reps
Shoulders:
1.	Military 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 sets 4-6 reps

Wednesday - Legs
Legs:
1.	Squats....4 sets 4-6 reps (After warm-up)
2.	Barbell Lunges....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Thursday - Chest & Calves
Calves:
1.	Calf Raises on Leg Press....3 sets 6-8 reps (After warm-up)
2.	Seated Calf Raises....2 sets 6-8 reps
Chest:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Dumbbell Bench Press....3 sets 4-6 reps
3.	Weighted Dips....1 set 4-6 reps

Friday - Biceps, Triceps, Forearms & Abs (Swiss Ball)
Abs:
1.	Swiss Ball Crunches....3 sets 15-20 reps
2.	Swiss Ball Leg Raises....3 sets 15-20 reps
Biceps & Triceps :
1.	Barbell curls....2 sets 4-6 reps (After warm-up)*
2.	Lying Tricep Extensions....2 sets 4-6 reps After warm-up)

3.	Dumbbell Curls....2 sets 4-6 reps
4.	Cable Pushdowns....2 sets 4-6 reps
Forearms:
1.	Barbell Wrist Curls....2 sets 6-8 reps
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 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.

Saturday & Sunday - Off


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