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MAX-OT: Cycle 3


Shared By : Philippe58

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2 / 157

Average Rating

33

Based upon 4 vote(s)

 

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Description
 
Monday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Cross Body Hammer Curl 180 sec 6 2 Progress Chart

Biceps

 Barbell Wide Grip Standing Biceps Curl 180 sec 6 2 Progress Chart

Biceps

 Cable Standing One Arm Bicep Curl 180 sec 6 1 Progress Chart

Triceps

 Cable Rope Overhead Triceps Extension 180 sec 6 2 Progress Chart

Triceps

 EZ Bar Lying Close-Grip Triceps Extension Behind the Head 180 sec 6 2 Progress Chart

Triceps

 Bench Dip 180 sec 6 1 Progress Chart

Forearms

 Wrist Roller 180 sec 6 2 Progress Chart

Forearms

 Barbell Behind The Back Wrist Curl 180 sec 6 2 Progress Chart
Tuesday Legs & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Front Squat 180 sec 6 3 Progress Chart

Upper Legs

 Sumo Deadlift 180 sec 6 2 Progress Chart

Upper Legs

 Seated Leg Curl 180 sec 6 3 Progress Chart

Upper Legs

 Leg Extensions 180 sec 6 2 Progress Chart

Lower Legs

 Standing Calf Raises 180 sec 20 3 Progress Chart

Abs

 Decline Crunch 180 sec 12 2 Progress Chart

Abs

 Hanging Leg Raise 180 sec 12 2 Progress Chart
Thursday Chest & Shoulders front
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Incline Bench Press 180 sec 6 3 Progress Chart

Chest

 Machine Fly 180 sec 6 3 Progress Chart

Chest

 Barbell Decline Bench Press 180 sec 6 3 Progress Chart

Shoulders

 Clean and Press 180 sec 6 3 Progress Chart
Friday Back, Traps & Shoulders back
Muscle Exercise Name Timer Reps Sets Track

Back

 Chin-Up 180 sec 6 3 Progress Chart

Back

 Bent-Over Wide Grip Barbell Rows 180 sec 6 2 Progress Chart

Back

 Dumbell Row 180 sec 6 2 Progress Chart

Back

 Barbell Good Morning 180 sec 6 2 Progress Chart

Shoulders

 Standing Low Pulley Deltoid Raise 180 sec 6 3 Progress Chart

Back

 Cable Bent-over Pullover 180 sec 6 2 Progress Chart

Shoulders

 Cable Shrug 180 sec 12 2 Progress Chart
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