Max-OT
Shared By : wilkinson.justin.m
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 89

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Description

Monday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 6 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 6 2 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 6 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 120 sec 8 2 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 120 sec 8 2 Progress Chart
Tuesday Arms/Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 120 sec 6 2 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 120 sec 6 2 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 120 sec 6 2 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 120 sec 6 2 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 15 2 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 10 2 Progress Chart
Wednesday Shoulders/Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 6 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 120 sec 6 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 120 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 6 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 6 2 Progress Chart
Thursday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 6 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 120 sec 6 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 6 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 120 sec 6 2 Progress Chart
Friday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 6 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 120 sec 6 3 Progress Chart