MAX OT

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:

atroiani on October 31, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	185 lbs.	4	60
	185 lbs.	4	60
	185 lbs.	4	60
Angled Leg Press	410 lbs.	4	60
	410 lbs.	4	60
Stiff-Legged Deadlifts	95 lbs.	6	60
	95 lbs.	6	60
Calves
Standing Calf Raises	50 lbs.	6	60
	50 lbs.	6	60
Calf Presses	360 lbs.	6	60
	360 lbs.	6	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	85 lbs.	4	60
	85 lbs.	4	60
Standing Alternate Dumbbell Curls	45 lbs.	4	60
	45 lbs.	4	60
Cable Curls	130 lbs.	6	60
Triceps
Triceps Cable Pushdowns	90 lbs.	6	60
	90 lbs.	6	60
Lying Triceps Extensions	75 lbs.	4	60
	75 lbs.	4	60
One-Arm Dumbbell Kickbacks	35 lbs.	6	60
Forearms
Barbell Wrist Curls	85 lbs.	6	60
	85 lbs.	6	60
Dumbbell Wrist Curls	45 lbs.	6	60
Abs
Leg Raises	-	12	30
	-	12	30
Cable Crunches	170 lbs.	8	30
	170 lbs.	8	30
Crunches	-	8	30

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atroiani
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Bluelotus11
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tallpalm
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