Hi again,
I want to start max OT following routine C.
Routine C
Monday - Legs and Calves
Squat - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6
Standing Calf Raise - 2x6-8
45 Degree Calf Press - 2x6-8
Tuesday - Arms and Abs
Straight Bar Curl - 2x4-6
Alternate Dumbbell Curl - 2x4-6
Cable Curl - 1x6
Lying Skull Crushers - 2x4-6
Cable Press Down - 2x6
Dumbbell Kick-back - 1x6
Wrist Curl - 2x6-8
Dumbbell Wrist Curl - 1x6-8
Leg Raise - 2x12-15
Crunch - 2x8-10
Cable Crunch - 1x8-10
Wednesday - Shoulders and Traps
Military Press - 3x4-6
Dumbbell Press - 2x4-6
Dumbbell Side Laterals - 2x6-8
Barbell Shrugs - 2x4-6
Upright Rows - 2x4-6
Thursday - Back
Cable Pull Downs - 3x4-6
Seated Cable Row - 3x4-6
Barbell Bent Row - 2x4-6
Good Morning - 2x4-6
Hyper-extension (Weighted) - 2x4-6
Friday - Chest
Barbell Bench Press - 3x4-6
Barbell Incline Bench Press - 3x4-6
Weighted Dips - 2x4-6
I want to ask do I do this above workout for 4 weeks then change to shock muscles as suggested.
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Thread: Max-OT for Dummies
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12-03-2013, 05:33 AM #151
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02-22-2014, 10:23 PM #152
Hello, I've been doing JasonDB's Novice Routine for quite a while now and I've plataeaued now in terms of gains, so I think I'm quite confident to move into an intermediate routine. Would like now to prioritize more on hypertrophy than strength (although of course I do recognize that the latter's still important)
Is Max-OT suitable to my goals ?
Thanks, reps for srs responsesinb4 manlet
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