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by
Jeff Willet, IFBB PRO
Max-OT
Workout #4
For a detailed description of these exercises see
the
AST Sports Science
Guide to Exercise Execution
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Monday
- Shoulders |
Shoulders: |
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1.
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Seated
Dumbbell Shoulder Press....3 sets 4-6 reps (After warm-up) |
2. |
Side Lateral Raises....3 sets 3-6 reps |
3. |
Rear
Lateral Raises….1 set 4-6 reps |
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Tuesday
- Biceps, Traps & Abs |
Abs: |
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1. |
Cable
Crunches....3 sets 8-12 reps (After warm-up) |
2. |
Weighted
Leg Raises....2 sets 8-12 reps |
Biceps: |
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1.
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Standing
Alternate Dumbbell Curls....2 sets 4-6 reps (After warm-up) |
2. |
Barbell
Curls....2 sets 4-6 reps |
3. |
Hammer
Curls....1 set 4-6 reps |
Traps: |
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1.
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Barbell
Shrugs….3 sets 4-6 reps (After weight acclimation) |
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Wednesday
- Chest |
Chest: |
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1.
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Incline
Barbell Press....3 sets 4-6 reps (After warm-up) |
2. |
Flat
Dumbbell Press....2 sets 4-6 reps |
3. |
Weighted
Dips....1 set 4-6 reps |
Thursday
- Legs & Calves |
Calves: |
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1. |
Seated
Calf Raises....2 sets 6-8 reps (After warm-up) |
2.
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Standing
Calf Raises (Off Smith Machine)....2 sets 6-8 reps |
Legs: |
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1. |
Squats....3
sets 4-6 reps (After warm-up)* |
2. |
Stiff
Leg Deadlifts....3 sets 4-6 reps |
*Note:
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Alternate
between a set of squats and a set of deadlifts. This is not a super
set. Take a normal rest period in between sets. |
Friday
- Back & Triceps |
Back: |
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1.
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Pull-ups....50
reps - However many sets it takes to complete (After warm-up with
lat pull-downs) |
2. |
V-Bar
Pull-downs....2 sets 4-6 reps |
3. |
Row
Machine....2 sets 4-6 reps |
Triceps: |
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1.
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Lying
Tricep Extensions….3 sets 4-6 reps (After warm-up) |
2. |
Dumbbell
Kickbacks….1 set 4-6 reps |
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