AST Sports Science - Jeff's Max-OT Workout #16

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 #16
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Back & Traps
Back:
1.	Cable Rows....2 sets 4-6 reps (After warm-up)
2.	Barbell Rows....2 sets 4-6 reps
3.	Row Machine....2 sets 4-6 reps
4.	Deadlifts (Every-other-week)....2 sets 4-6 reps
Traps:
1.	Barbell Shrugs....2 sets 4-6 reps

Tuesday - Chest & Triceps
Chest:
1.	Flat Bench Press....3 sets 4-6 reps (After warm-up)
2.	Incline Bench Press....3 sets 4-6 reps
3.	Weighted Dips....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

Wednesday - Abs, Calves & Forearms
Abs:
1.	Swiss Ball Leg Raises....2 sets 15-20 reps
2.	Swiss Ball Crunches....2 sets 15-20 reps
3.	Cable Crunches....3 sets 8-12 reps (After weight acclimation)
Calves:
1.	Calf Raises on Leg Press (one foot at a time)....3 sets 6-8 reps (After warm-up)
2.	Seated Calf Raises....2 sets 6-8 reps
Forearms:
1.	Barbell Wrist Curls....2 sets 6-8 reps (After weight acclimation)
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Thursday - Shoulders & Biceps
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 Dumbbell Raises....2 sets 4-6 reps
4.	Rear Lateral Dumbbell Raises....2 sets 4-6 reps
Biceps:
1.	Barbell Curls....3 sets 4-6 reps (After warm-up)
2.	Standing Alternate Dumbbell Curls....2 sets 4-6 reps
Note:	Thursday and Friday workouts will alternate each week. If deadlifts are performed on Monday, legs will be trained on Friday to allow an extra day of recovery before squatting. If deadlifts are not done on Monday, legs will be trained on Thursday.

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