CJ MAX OT VARIATION

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

ChaunJ on July 11, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Thighs, Calves, Biceps, Triceps, Forearms, Abs, Shoulders, Trapezius, Back, Lower Back, Chest

Description

Max OT Variation

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	280 lbs.	4	60
	280 lbs.	4	60
Barbell Squats	155 lbs.	4	60
	155 lbs.	4	60
	155 lbs.	4	60
	125 lbs.	1	60
	125 lbs.	3	60
	75 lbs.	6	60
	75 lbs.	10	60
	75 lbs.	12	60
Stiff-Legged Deadlifts	50 lbs.	6	60
	50 lbs.	6	60
Calves
Calf Presses	230 lbs.	6	60
	230 lbs.	6	60
Standing Calf Raises	240 lbs.	6	60
	240 lbs.	6	60
	200 lbs.	1	60
	200 lbs.	3	60
	170 lbs.	6	60
	120 lbs.	10	60
	120 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	4.000 miles	50	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	95 lbs.	6	60
Standing Alternate Dumbbell Curls	45 lbs.	4	60
	45 lbs.	4	60
Standing Barbell Curls	100 lbs.	4	60
	100 lbs.	4	60
	45 lbs.	max	0
	45 lbs.	max	0
	60 lbs.	max	0
	75 lbs.	max	0
	75 lbs.	max	0
Triceps
Triceps Cable Pushdowns	75 lbs.	6	60
	75 lbs.	6	60
	25 lbs.	max	0
	25 lbs.	max	0
	40 lbs.	max	0
	50 lbs.	max	0
	50 lbs.	max	0
Lying Triceps Extensions	75 lbs.	4	60
	75 lbs.	4	60
One-Arm Dumbbell Kickbacks	25 lbs.	6	60
Forearms
Barbell Wrist Curls	80 lbs.	6	60
	80 lbs.	6	60
Dumbbell Wrist Curls	30 lbs.	6	60
Abs
Cable Crunches	5 lbs.	8	30
	5 lbs.	8	30
Crunches	-	8	30
Leg Raises	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	4.000 miles	45	-

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