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E X C L U S I V E ! |
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Bodybuilding & Fitness Lifestyle Web Site |
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Keep Your
Momentum Going Strong!
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Sample of
Current
Training Schedule and Body Part Training Routines
Training Schedule
Week #1 of MAX-OT Training
Sunday - Rest
Monday - Legs (Quadriceps and Hamstrings) and Calves
Tuesday - Arms (Biceps, Triceps, Forearms) and Abdominals
Wednesday - Shoulders and Traps
Thursday - Back
Friday - Chest and Abdominals
Saturday - Rest
Legs
(Quadriceps and Hamstrings) and Calves
|
Exercise |
Sets |
Reps |
|
Squats |
3
|
4
to 6 |
|
Leg
Press |
2 |
4
to 6 |
|
Stiff
Leg Dead lift |
2 |
6 |
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Leg
Curls |
2 |
6 |
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Standing
Calf Raise |
3 |
6
to 8 |
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45º
Calf Press |
3 |
6
to 8 |
Arms (Biceps,
Triceps, Forearms) and Abdominals
|
Exercise |
Sets |
Reps |
|
Straight
Bar Curls |
2
|
4
to 6 |
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Alt.
Dumbbell Curls |
2 |
4
to 6 |
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Straight
Bar Cable Curls |
1 |
6 |
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Lying
Tricep Presses |
2 |
4
to 6 |
|
Tricep
Cable Press Downs |
2 |
6 |
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Dumbbell
Kick-Backs |
1 |
6 |
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Wrist
Curls |
2 |
6
to 8 |
|
Dumbbell
Wrist Curls |
1 |
6
to 8 |
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Leg
Lifts |
2 |
12
to 15 |
|
Weighted
Cable Crunches |
2 |
8
to 10 |
|
Crunches |
1 |
8
to 10 |
Shoulders and
Traps
|
Exercise |
Sets |
Reps |
|
Straight
Bar Military Press |
3
|
4
to 6 |
|
Dumbbell
Press |
2 |
4
to 6 |
|
Dumbbell
Side Laterals |
2 |
6
to 8 |
|
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Barbell
Shrugs |
2 |
4
to 6 |
|
Upright
Rows |
2 |
4
to 6 |
Back
|
Exercise |
Sets |
Reps |
|
Cable
Pull Downs |
3
|
4
to 6 |
|
Seated
Cable Rows |
2 |
4
to 6 |
|
Bent
Over Barbell Rows |
2 |
4
to 6 |
|
One
Arm Dumbbell Rows |
1 |
4
to 6 |
|
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Weighted
Hyper-Extensions |
2 |
6
to 8 |
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Good
Mornings |
2 |
4
to 6 |
Chest and
Abdominals
|
Exercise |
Sets |
Reps |
|
Flat
Barbell Bench Press |
3
|
4
to 6 |
|
Incline
Dumbbell |
3 |
4
to 6 |
|
Weighted
Dips |
2 |
4
to 6 |
|
|
|
|
|
Leg
Lifts |
2 |
12
to 15 |
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Weighted
Cable Crunches |
2 |
12
to 15 |
|
Crunches |
2 |
8
to 10 |