AST Sports Science - Jeff's Max-OT Workout #7

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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 #7
For a detailed description of these exercises see the
AST Sports Science Guide to Exercise Execution

Monday - Traps & Back
Traps:
1.	Deadlifts....3 sets 4-6 reps (After warm-up)
2.	Barbell Shrugs....1 set 4-6 reps
Back:
1.	Seated Cable Rows....2 sets 4-6 reps (After warm-up)
2.	V-Bar Pull-downs....2 sets 4-6 reps
3.	Pull-ups....3 sets - Each to positive failure

Tuesday - Calves & Chest
Calves:
1.	Standing Calf Machine....3 sets 6-8 reps (After warm-up)
2.	Seated Calves...2 sets 6-8 reps
Chest:
1.	Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2.	Flat Barbell Press....2 sets 4-6 reps
3.	Incline Dumbbell Press....2 sets 4-6 reps

Wednesday - Abs & Shoulders
Abs:
1.	Cable Crunches....3 sets 8-12 reps (After warm-up)
2.	Weighted Leg Raises....2 sets 6-8 reps
Shoulders:
1.	Seated Dumbbell 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

Thursday - Biceps & Triceps
Biceps & Triceps :
1.	Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2.	Cable Pushdowns....2 sets 4-6 reps (After warm-up)

3.	Barbell Curls....2 sets 4-6 reps
4.	Lying Tricep Extensions....2 sets 4-6 reps

5.	Hammer Curls....1 set 4-6 reps
6.	Dumbbell Kickbacks....1 set 4-6 reps
*Note:	I alternate between the bicep and tricep exercises grouped together until 2 sets of each are completed. I also alternate between warm-up sets of the first two exercises listed. I take a normal rest period between sets. This is NOT a superset.

Friday - Legs & Forearms
Forearms:
1.	Barbell Wrist Curls....2 sets 6-8 reps (After weight acclimation)
2.	Standing Dumbbell Wrist Curls....2 sets 6-8 reps
Legs:
1.	Squats....3 sets 4-6 reps (After warm-up)
2.	Stiff Leg Deadlifts....2 sets 4-6 reps
3.	Barbell Lunges....2 sets 4-6 reps

Saturday & Sunday - Off


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