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  • Max Ot Variation

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    Kevin Newton
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    The document outlines a 5 day workout split with rest days. Day 1 focuses on chest and triceps exercises like bench press and dips. Day 2 targets legs and calves with squats, leg press, and calf raises. Day 4 works the back and biceps with rows, pulldowns, and curls. Day 5 hits shoulders, traps, and abs with presses, lateral raises, shrugs, and core exercises. Each workout consists of 3-4 sets of 4-12 reps for each exercise.

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    max ot variation

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    The document outlines a 5 day workout split with rest days. Day 1 focuses on chest and triceps exercises like bench press and dips. Day 2 targets legs and calves with squats, leg press, and calf raises. Day 4 works the back and biceps with rows, pulldowns, and curls. Day 5 hits shoulders, traps, and abs with presses, lateral raises, shrugs, and core exercises. Each workout consists of 3-4 sets of 4-12 reps for each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views1 page

    Max Ot Variation

    Uploaded by

    Kevin Newton
    The document outlines a 5 day workout split with rest days. Day 1 focuses on chest and triceps exercises like bench press and dips. Day 2 targets legs and calves with squats, leg press, and calf raises. Day 4 works the back and biceps with rows, pulldowns, and curls. Day 5 hits shoulders, traps, and abs with presses, lateral raises, shrugs, and core exercises. Each workout consists of 3-4 sets of 4-12 reps for each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Day 1 – Chest & Triceps

    1. Flat Bench Press (Barbell)….3 sets 4-6 reps (After Warm-up)


    2. Incline Bench Press (Barbell)….2 sets 4-6 reps
    3. Weighted Dips….1 set 4-6 reps
    4. Lying Triceps Extensions ….2 sets 4-6 reps (After Weight Acclimation)
    5. Tricep Cable Pushdowns….2 sets 4-6 reps

    Day 2 – Legs & Calves


    1. Squats….3 sets 4-6 reps (After Warm-Up)
    2. Leg Press….2 sets 4-6 reps
    3. Stiff Leg Deadlifts…2 sets 4-6 reps (After Weight Acclimation)
    4. Calf Raises On Leg Press….2 sets 6-8 reps
    5. Seated Calf Raises….2 sets 6-8 reps
    Day 3 - Rest

    Day 4 – Back & Biceps


    1. Barbell Rows….3 sets 4-6 reps (After Warm-Up)
    2. Seated Cable Rows….2 sets 4-6 reps
    3. Pull-Downs….2 set 4-6 reps
    4. Barbell Curls….2 sets 4-6 reps (After Weight Acclimation)
    5. Dumbbell Curls….2 sets 4-6 reps

    Day 5 – Shoulders/Traps & Abs


    1. Shoulder Barbell Press….3 sets 4-6 reps (After Warm-Up)
    2. Side Lateral Raises….2 sets 4-6 reps
    3. Rear Lateral Raises….2 sets 4-6 reps
    4. Barbell Shrugs….2 sets 4-6 reps (After Weight Acclimation)
    5. Cable Crunches….3 sets 8-12 reps
    6. Swiss Ball Crunches….2 sets 8-12 reps
    Day 6 – Rest
    Day 7 – Repeat Or Rest

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