Max OT 1

DOWNLOADS/VIEWS: 59/2003

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

AST's Max OT workouts

Legs 5 exercises, 33 mins

Arms and Abs 13 exercises, 1 hr 0 min

EZ Bar Curl	2x6 reps	rest: 90s
Barbell Curl	2x6 reps	rest: 90s
Dumbbell Alternating Bicep Curl	2x6 reps	rest: 90s
Cable Standing Curl	1x6 reps	rest: 90s
	2x6 reps	rest: 90s
Barbell Tricep Press (Supine)	2x6 reps	rest: 90s
Cable Shoulder Extension	2x6 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	1x6 reps	rest: 90s
Barbell Kneeling Wrist Curl (Palms Up)	2x8 reps	rest: 60s
Dumbbell One-Arm Reverse Bench Wrist Curl	1x8 reps	rest: 60s
Reverse Crunch	2x15 reps	rest: 60s
Cable Kneeling Crunch	2x10 reps	rest: 60s
Crunch	1x10 reps	rest: 60s

Shoulders and Traps 5 exercises, 29 mins

Barbell Shoulder Press	3x6 reps	rest: 90s
Dumbbell Seated Arnold Press	2x6 reps	rest: 90s
Dumbbell Lateral Raise	2x8 reps	rest: 90s
Barbell Shrug	2x6 reps	rest: 90s
Barbell Upright Row	2x6 reps	rest: 90s

Back 5 exercises, 29 mins

Chest 5 exercises, 36 mins

Dumbbell Incline Bench Press	3x6 reps	rest: 90s
Dumbbell Bench Press	3x6 reps	rest: 90s
Barbell Bench Press	3x6 reps	rest: 90s
Dumbbell Incline Bench Press	3x6 reps	rest: 90s
Dip	2x6 reps	rest: 90s