AST Sports Science - Jeff's Max-OT Workout #3

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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 #3
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Back & Traps
Back:
1.	V-Bar Pull-downs�.2 sets 4-6 reps (After warm-up)
2.	Seated Cable Rows�.2 sets 4-6 reps
3.	Pull-downs (To the front)�.2 sets 4-6 reps
Traps:
1.	Barbell Shrugs�.2 sets 4-6 reps (After weight acclimation)
2.	Dumbbell Shrugs�.2 sets 4-6 reps

Tuesday - Shoulders & Triceps
Shoulders:
1.	Military Barbell Press�.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
Triceps:
1.	Cable Push-downs�.2 sets 4-6 reps
2.	Incline Tricep Extensions�.3 sets 4-6 reps

Wednesday - Legs & Calves
Calves:
1.	Calf Raises off Leg Press�.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.	Stiff Leg Dead Lifts�.3 sets 4-6 reps

Thursday - Chest
Chest:
1.	Flat Barbell Bench Press�.3 sets 4-6 reps (After warm-up)
2.	Incline Dumbbell Press�.2 sets 4-6 reps
3.	Decline Dumbbell Press�.1 set 4-6 reps
4.	Weighted dips�.1 set 6-8 reps

Friday - Biceps, Forearms & Abs
Abs:
1.	Cable Crunches�.3 sets 8-12 reps
2.	Weighted Leg Raises�.2 sets 8-12 reps
Biceps:
1.	Barbell Curls�.3 sets 4-6 reps (After warm-up)
2.	Hammer Curls�.2 sets 4-6 reps
Forearms:
1.	Wrist Curls�.2 sets 6-8 reps

Saturday & Sunday - Off


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