AST Sports Science - Jeff's Max-OT Workout #2

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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 #2
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Shoulders & Forearms
Shoulders:
1.	Military Barbell Press (To the front)….3 sets 4-6 reps (After warm-up)
2.	Dumbbell Press….2 sets 4-6 reps
3.	Side Lateral Raises….2 sets 4-6 reps
Forearms:
1.	Seated Barbell Wrist Curls….2 sets 6-8 reps (After weight acclimation)
2.	Reverse Wrist Curls….2 sets 6-8 reps

Tuesday - Back & Traps
Back:
1.	Seated Cable Rows….2 sets 4-6 reps (After warm-up)
2.	Pull-ups….3 sets (Each set to positive failure)
3.	Barbell Rows….2 sets 4-6 reps
4.	Pull-downs (To the Front)….2 sets 4-6 reps
Traps:
1.	Barbell Shrugs….3 sets 4-6 reps (After weight acclimation)

Wednesday - Legs & Calves
Calves:
1.	Standing Calf Raises (Off Smith Machine)….2 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.	Lunges….2 sets 4-6 reps
3.	Stiff Leg Deadlifts….2 sets 4-6 reps
4.	Leg Press….2 sets 4-6 reps

Thursday - Chest & Abs
Abs:
1.	Cable Crunches….2 sets 8-12 reps (After warm-up)
2.	Weighted Leg Raises….2 sets 8-12 reps
3.	Weighted Crunches….2 sets 8-12 reps
Chest:
1.	Incline Dumbbell Press….3 sets 4-6 reps (After warm-up)
2.	Flat Dumbbell Press….2 sets 4-6 reps
3.	Decline Barbell Press….2 sets 4-6 reps

Friday - Biceps & Triceps
Biceps:
1.	Barbell Curls….3 sets 4-6 reps (After warm-up)
2.	Standing Dumbbell Curls….2 sets 4-6 reps
Triceps:
1.	Lying Tricep Extensions….3 sets 4-6 reps (After warm-up)
2.	Cable Push Downs….2 sets 4-6 reps
3.	Dumbbell Kickbacks….1 set 4-6 reps

Saturday & Sunday - Off


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