Joel Max OT

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Joel Max OT

Shared By : Joelkahl

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 5 / 218

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Description

Joel max ot week 1 - 8

Monday

Chest and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	6	2
Chest		Dumbbell Fly	60 sec	6	3
Chest		Barbell Incline Bench Press	120 sec	6	2
Abs		Cable Crunch	120 sec	10	3
Abs		Decline Crunch	120 sec	6	2

Tuesday

Biceps and Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		EZ Bar Close Grip Curl	60 sec	6	3
Biceps		Alternate Hammer Curl	60 sec	6	2
Biceps		Standing Biceps Cable Curl	60 sec	6	2
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	120 sec	6	3
Upper Legs		Leg Press	120 sec	6	3
Upper Legs		Leg Extensions	120 sec	6	3
Lower Legs		Calf Press On Leg Press Machine	120 sec	8	2
Lower Legs		Seated Calf Raise	120 sec	8	2

Thursday

Back and Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	120 sec	6	2
Back		Close-Grip Front Lat Pulldown	120 sec	6	2
Back		One-Arm Dumbell Row	120 sec	6	2
Shoulders		Barbell Shrug	120 sec	6	3

Friday

Shoulders and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Arnold Press	90 sec	6	3
Shoulders		Machine Shoulder Press	90 sec	6	2
Shoulders		Dumbbell Lateral Raise	90 sec	8	2
Triceps		Seated Triceps Press	90 sec	6	3
Triceps		Tricep Dumbbell Kickback	90 sec	6	3
Triceps		Triceps Pushdown - Rope	90 sec	6	1

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