AST Sports Science - Jeff's Max-OT Workout #13

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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 #13
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Back & Traps
Back:
1.	Deadlifts....3 sets 4-6 reps (After warm-up)
2.	Barbell Rows....2 sets 4-6 reps
3.	Cable Rows....2 sets 4-6 reps
4.	Pull-ups....2 sets, each to failure

Tuesday - Abs, Calves & Shoulders
Abs:
1.	Cable Crunches....3 sets 8-12 reps
2.	Weighted Leg Raises....2 sets 8-12 reps
Calves:
1.	Seated Calf Raises....2 sets 6-8 reps (After warm-up)
2.	Calf Raises on Leg Press....2 sets 6-8 reps
3.	Standing Calf Raises....1 set 6-8 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.	Stiff Leg Deadlifts....2 sets 4-6 reps
3.	Barbell Lunges....2 sets 4-6 reps

Thursday - Chest
Chest:
1.	Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2.	Incline Barbell Bench Press....3 sets 4-6 reps
3.	Weighted Dips....1 set 4-6 reps

Friday - Triceps, Biceps, Forearms & Abs (Swiss Ball)
Abs:
1.	Swiss Ball Crunches....3 sets 15-20 reps
2.	Swiss Ball Leg Raises....2 sets 15-20 reps
Triceps:
1.	Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2.	Cable Pushdowns Behind the Back....2 sets 4-6 reps
3.	Dumbbell Incline Tricep Extensions....1 set 4-6 reps
Biceps:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Curl Bar Curls....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

Saturday & Sunday - Off


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