Routine Database

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Max-OT 3 Day Plan

Shared By : bjsmtu02

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 49 / 1443

Average Rating

69

Based upon 8 vote(s)

 

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Description

Follow the Max-OT Principles. Most exercises are 4-6 reps. Shoot for positive failure (no drop sets or partner assisted reps) on every set. When in doubt, go heavier!
 
ANY Day 1
Muscle Exercise Name Timer Reps Sets Track

Back

 Wide-Grip Lat Pulldown 120 sec 6 2 Progress Chart

Back

 V Bar Pull Down 120 sec 6 2 Progress Chart

Back

 Barbell Bent Over Row 120 sec 6 2 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 120 sec 6 2 Progress Chart

Biceps

 Barbell Curl 120 sec 6 2 Progress Chart

Forearms

 Palms-Up Barbell Wrist Curl Over A Bench 120 sec 10 1 Progress Chart

Forearms

 Palms-Up Dumbbell Wrist Curl Over A Bench 120 sec 10 1 Progress Chart
ANY Day 2
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 120 sec 6 2 Progress Chart

Triceps

 Dip 120 sec 6 1 Progress Chart

Shoulders

 Standing Military Press 120 sec 6 2 Progress Chart

Shoulders

 Dumbbell Lateral Raise 120 sec 8 2 Progress Chart

Shoulders

 Barbell Shrug 120 sec 6 1 Progress Chart

Triceps

 Barbell Lying Triceps Extension 120 sec 6 2 Progress Chart

Triceps

 Cable Triceps Pushdown 120 sec 6 2 Progress Chart
ANY Day 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 6 3 Progress Chart

Upper Legs

 Leg Press 120 sec 6 2 Progress Chart

Upper Legs

 Stiff Leg Deadlift 120 sec 6 2 Progress Chart

Lower Legs

 Standing Calf Raises 120 sec 6 2 Progress Chart

Lower Legs

 Seated Calf Raise 120 sec 6 1 Progress Chart

Abs

 Ab Workout - 5 sets 8-12 reps heavy exercises 120 sec 6 5 Progress Chart
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