max ot 1
Bulking
Advanced
None
Plan Details
The max ot 1 routine by dexmorgan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
max ot is a routine designed by ast sports science. While on this routine you should lift to positive failure in the 4 to 6 rep range. Abs and calves in the 8 to 15 rep range. Basically once you warmed up max ot style you should be lifting enough weight to do at least 4 reps but no more than 6 if you can do more than 6 reps you need to add weight. Be prepared to move some serious weight on this routine.
Routine detail
Wed
legs
Est. 35 min
4 exercises
Barbell Squat
5 Sets
Barbell Standing Calf Raise
4 Sets
Barbel squat warm up
5 Sets
stiff leg deadlift
3 Sets
Thu
chest and abs
Est. 41 min
5 exercises
barbel bench warm up
5 Sets
Barbell Incline Bench Press
3 Sets
Barbell Bench Press
5 Sets
Decline Crunch
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets
Fri
back and traps
Est. 42 min
7 exercises
v bar pull down warm up
5 Sets
Pull-Up
2 Sets
Barbell Bent-Over Row
2 Sets
Barbell Shrug
2 Sets
Cable V Bar Pulldown
2 Sets
Cable Seated Row
2 Sets
Barbell Deadlift
3 Sets
Sat
shoulders triceps
Est. 40 min
6 exercises
Barbell Tricep Extension (Supine)
3 Sets
Barbell Shoulder Press
3 Sets
Dumbbell Lateral Raise
2 Sets
shoulder press warm up
5 Sets
Barbell Front Raise
2 Sets
Cable Shoulder Extension
3 Sets
Sun
biceps abs
Est. 38 min
6 exercises
barbel curl warm up
5 Sets
Cable Kneeling Crunch (Rope)
3 Sets
Leg Raise
3 Sets
Dumbbell Hammer Curl
3 Sets
Barbell Curl
3 Sets
Hanging Leg Raise
3 Sets
