Monday - Max-OT Back, Biceps, and Forearms
Exercise Sets Reps *

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Cable Pull Downs 2
4 to 6

Close Grip Pull Downs
(using a V-Bar) 2 4 to 6
Bent Over Rows 2 4 to 6

Alternate Dumbbell Curls
2 4 to 6
Straight Bar Curls 2 4 to 6

Barbell Wrist Curls 1 8 to 10
Dumbbell Wrist Curls 1 8 to 10

Wednesday - Max-OT Chest, Shoulder, and Triceps
Exercise Sets Reps *

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Flat Barbell Bench Press 3
4 to 6

Incline Dumbbell Press 2 4 to 6
Weighted Dips 1 4 to 6

Straight Bar Military Press
(In front) 2 4 to 6
Dumbbell Side Laterals 2 6 to 8

Barbell Shrugs 1 4 to 6

Lying Tricep Press 2 4 to 6
Tricep Cable Press Downs 2 4 to 6

Friday - Max-OT Legs, Calves, and Abs
Exercise Sets Reps *

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Squats 3
4 to 6

45 Degree Leg Press 2 4 to 6
Stiff Leg Dead Lift 2 6

Standing Calf Raise 2 6 to 8
45 Degree Calf Raises 1 6 to 8

Weighted Cable Crunches 2 10 to 12
Incline Crunches
(weighted) 2 8 to 10





1.
Each workout should last approximately 30 to 40 minutes.
2.
Train only 1 or 2 muscle groups per workout/day.
3.
Do 6 to 9 total heavy sets per muscle group.
4.
Do 4 to 6 reps per set.
5.
Rest 2 to 3 minutes between sets. (STR)
6.
Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

this is the routine i follow, but i do deadlifts on the back or leg day