AST Sports Science - Jeff's Max-OT Workout #17

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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 #17
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Shoulders & Traps
Shoulders:
1.	Standing Barbell Shoulder 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
Traps:
1.	Barbell Shrugs....3 sets 4-6 reps (After weight acclimation)

Tuesday - Calves & Legs
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
Legs:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Front Squats ....2 sets 4-6 reps
3.	Stiff Leg Deadlifts....2 sets 4-6 reps

Wednesday - Abs & Back
Abs:
1.	Swiss Ball Leg Raises....2 sets 15-20 reps
2.	Cable Crunches....3 sets 8-12 reps (After weight acclimation)
3.	Swiss Ball Crunches....2 sets 15-20 reps
Back:
1.	Cable Rows....2 sets 4-6 reps (After warm-up)
2.	Lat Pull-downs ....2 sets 4-6 reps
3.	Row Machine....2 sets 4-6 reps
4.	Pull-ups....2 sets to positive failure

Thursday - Chest & Triceps
Chest:
1.	Incline Bench Press....3 sets 4-6 reps (After warm-up)
2.	Flat Bench Press....3 sets 4-6 reps
3.	Weighted Dips....1 set 4-6 reps
Triceps:
1.	Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation)
2.	Lying Tricep Extensions....1 set 4-6 reps
3.	Cable Pushdowns....1 set 4-6 reps

Friday - Biceps & Forearms
Biceps:
1.	Barbell Curls....2 sets 4-6 reps (After warm-up)
2.	Dumbbell Alternate Curls....2 sets 4-6 reps
3.	Hammer 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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