I just started my max-ot routine today. I didnt take the full warmup seriously and might have pulled my back a little, not bad though. Im actualy taking that as a good sign cause i now im lifting hard and ill just be sore for a day or two. anyway here it is. ill only put real sets not warm up.
Back/Bicep/forearm
lat row 3 sets of 6
close pulldown 2 sets of 6
wide puldown 2 sets of 6
preacher curl 2 s o 6
cable curl 2 s o 6
Alternating dumbell 1 s o 6
forearm curls 3 s o 8
Chest/Tricep/calves
Bench press 3 s o 6
Incline press 2 s o 6
Decline press 2 s o 6
Skull crushers 2 s o 6
Press downs 2 s o 6
Overhead extensions 1 s o 6
calve raises 3 s o 8
Legs/shoulders/traps
Leg press 3 s o 6
leg curls 2 s o 6
leg extensions 2 s o 6
shoulder press 2 s o 6
front raises 2 s o 6
side raises 1 s o 6
barbell shrugs 3 s o 8
I repeat this 3 day spit over and over. Taking saturday and sunday off. I do light abs every day ( midsection is not a problem area)
How does that sound? am i undertraining, overtraining, or training right. Criticism wanted/needed.
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Thread: Rate my Max-OT routine!
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05-02-2005, 07:42 PM #1Registered User
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Rate my Max-OT routine!
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05-02-2005, 08:21 PM #2Registered User
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bump
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05-02-2005, 08:56 PM #3Banned
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not bad..but make sure u warm up properly..you dont want to sit out for a month or two, and dont forget the eat, eat and eat
good luck
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05-03-2005, 07:20 AM #4Registered User
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Thnx, and yes i will warm up even more. Im gonna try 3 sets of 15 increasing weight every set before each major muscle group.
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05-03-2005, 07:25 AM #5Banned
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Everything looks fine except your bicep routine, preacher curls arent that effective. Why not straight barbell curls?Originally Posted by wrestleTex
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