AST Sports Science - Jeff's Max-OT Workout #5

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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 #5
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Biceps & Calves
Biceps:
1.	Barbell Curls....2 sets 4-6 reps (After warm-up)
2.	Standing Dumbbell Alternate Curls....2 sets 4-6 reps
Calves:
1.	Calf Raises on Leg Press (1 foot at a time)....2 sets 6-8 reps (After warm-up)
2.	Seated Calf Raises....2 sets 6-8 reps

Tuesday - Shoulders
Shoulders:
1.	Military Barbell Press (To the Front)....2 sets 4-6 reps (After warm-up)
2.	Seated Dumbbell Press....2 sets 4-6 reps
3.	Side Lateral Raises....2 sets 4-6 reps
4.	Rear Lateral Raises....1 set 4-6 reps

Wednesday - Back & Triceps
Back:
1.	Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2.	Barbell Rows....2 sets 4-6 reps
3.	Cable Rows....2 sets 4-6 reps
Triceps:
1.	Cable Pushdowns....1 set 4-6 reps (After warm-up)
2.	Lying Tricep Extensions....3 sets 4-6 reps

Thursday - Legs & Traps
Legs:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Barbell Lunges....2 sets 4-6 reps
3.	Lying leg Curls....2 sets 4-6 reps
Traps & Low Back:
1.	Deadlifts....2 sets 4-6 reps

Friday - Chest, Abs & Forearms
Abs:
1.	Weighted Leg Raises....2 sets 8-12 reps (After warm-up)
2.	Cable Crunches....2 sets 8-12 reps
Chest:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Barbell Press....3 sets 4-6 reps
Forearms:
1.	Barbell Wrist Curls....2 sets 6-8 reps (After warm-up)
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Saturday & Sunday - Off


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