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CJ MAX OT Week 1-4

Shared By : chaunj

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 5 / 139

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Description
 
Monday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Smith Machine Squat 120 sec 6 3 Progress Chart

Upper Legs

 Leg Press 120 sec 6 2 Progress Chart

Upper Legs

 Smith Machine Stiff Legged Deadlift 120 sec 6 2 Progress Chart

Lower Legs

 Standing Barbell Calf Raise 120 sec 8 3 Progress Chart

Lower Legs

 Seated Calf Raise 120 sec 8 2 Progress Chart
Tuesday Chest and Forearms
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Incline Bench Press 120 sec 6 3 Progress Chart

Chest

 Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

 Barbell Decline Bench Press 120 sec 6 1 Progress Chart

Forearms

 Seated Palm-Up Barbell Wrist Curl 120 sec 8 2 Progress Chart

Forearms

 Seated One Arm Dumbbell Palms Up Wrist Curl 120 sec 8 2 Progress Chart
Wednesday Back and Traps
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Bent Over Row 60 sec 6 2 Progress Chart

Back

 V Bar Pull Down 120 sec 6 2 Progress Chart

Back

 Pullups 120 sec 6 2 Progress Chart

Back

 Cable Seated Row 120 sec 6 1 Progress Chart

Back

 Barbell Deadlift 120 sec 6 2 Progress Chart

Shoulders

 Barbell Shrug 120 sec 6 1 Progress Chart
Thursday Shoulders and Triceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Seated Dumbell Press (Arnolds) 120 sec 6 3 Progress Chart

Shoulders

 Barbell Shoulder Press 120 sec 6 2 Progress Chart

Shoulders

 Dumbbell Lateral Raise 120 sec 6 2 Progress Chart

Triceps

 Barbell Lying Triceps Extension 120 sec 6 2 Progress Chart

Triceps

 Cable Triceps Pushdown 120 sec 6 2 Progress Chart

Triceps

 One Arm Dumbbell Overhead Extensions 120 sec 6 1 Progress Chart
Friday Biceps and Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Barbell Curl 120 sec 6 2 Progress Chart

Biceps

 Hammer Curls 120 sec 6 2 Progress Chart

Biceps

 EZ-Bar Curl 120 sec 6 1 Progress Chart

Abs

 Leg Raises (with added weight) 120 sec 15 2 Progress Chart

Abs

 Cable Crunch 120 sec 10 2 Progress Chart
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