Max OT 1
General
Intermediate
Barbell
Plan Details
The Max OT 1 routine by bert1968 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
AST's Max OT workouts
Routine detail
Day 1
Legs
Est. 33 min
5 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Machine Leg Press
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Hack Machine Calve Raise
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Day 2
Arms and Abs
Est. 61 min
13 exercises
EZ Bar Curl
2 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Curl
2 Sets x 6 Reps
Cable Standing Curl
1 Set x 6 Reps
Dumbbel Tricep Press
2 Sets x 6 Reps
Barbell Tricep Press (Supine)
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
1 Set x 8 Reps
Reverse Crunch
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Crunch
1 Set x 10 Reps
Day 3
Shoulders and Traps
Est. 30 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 6 Reps
Day 4
Back
Est. 30 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
2 Sets x 6 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Barbell Good Morning
2 Sets x 6 Reps
Back Hyperextension
2 Sets x 6 Reps
Day 5
Chest
Est. 36 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
