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by
Jeff Willet, IFBB PRO
Max-OT
Workout #9
For a detailed description of these exercises see
the
AST Sports Science
Guide to Exercise Execution
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Monday
- Back |
Back: |
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1.
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Seated
Cable Rows....2 sets 4-6 reps (After warm-up) |
2. |
Barbell Rows....2 sets 4-6 reps |
3. |
V-Bar
Pull-downs....2 sets 4-6 reps |
4. |
Pull-ups....2
sets to failure |
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Tuesday
- Shoulders
& Traps |
Shoulders: |
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1.
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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 |
Traps: |
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1. |
Upright
Rows....2 sets 4-6 reps (After warm-up) |
2. |
Barbell
Shrugs....3 sets 4-6 reps |
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Wednesday
- Abs,
Calves & Chest |
Abs: |
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1.
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Cable
Crunches....2 sets 8-12 reps (After weight acclimation) |
2. |
Weighted
Leg Raises....2 sets 8-12 reps |
3. |
Swiss
Ball Crunches....1 set 12-15 reps |
4. |
Swiss
Ball Leg Raises....1 set 12-15 reps |
Calves: |
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1.
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Calf
Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up) |
2. |
Seated
Calf Machine....2 sets 6-8 reps |
Chest: |
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1. |
Incline
Barbell Press....3 sets 4-6 reps (After warm-up) |
2. |
Incline
Dumbbell Press....3 sets 4-6 reps |
Thursday
- Legs |
Legs: |
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1. |
Squats....3
sets 4-6 reps (After warm-up) |
2.
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Leg
Press....2 sets 4-6 reps |
3. |
Stiff
Leg Deadlifts....2 sets 4-6 reps |
Friday
- Biceps,
Triceps & Forearms |
Biceps
&
Triceps: |
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1.
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Dumbbell
Curls....2 sets 4-6 reps* (After warm-up) |
2. |
Cable
Pushdowns....2 sets 4-6 reps (After Warm-up) |
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3.
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Barbell
Curls....3 sets 4-6 reps |
4. |
Lying
Tricep Extensions....3 sets 4-6 reps |
Forearms: |
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1. |
Barbell
Wrist Curls....2 sets 6-8 reps |
2. |
Standing
Dumbbell Wrist Curls....2 sets 6-8 reps |
*Note:
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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. |
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