|
MAX-OT - Workout 1Created by dl4765
|
Summary
5 Workouts / 27 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Max-OT is a wake-up call to building muscle. Max-OT is built upon the very physiological science behind muscle growth. It takes this science and combines it with the bio-mechanical functions of the human body to generate muscle growth faster and more efficiently than any other training program ever designed. Full details can be found at
Workouts
Description
All out - choose a weight you can get 4 reps with and try for 6
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
You need a Flash plugin to view this player
|
Barbell Curl - Standing 2 sets: 6 reps, 6 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
|
You need a Flash plugin to view this player
|
Dumbbell Curl - Standing 2 sets: 6 reps, 6 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
|
Cable Curl - Standing 1 set: 6 reps Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... |
|
Tricep Pushdowns - Rope 2 sets: 6 reps, 6 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
|
You need a Flash plugin to view this player
|
Tricep Extension - Barbell, Lying 2 sets: 6 reps, 6 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to... |
|
You need a Flash plugin to view this player
|
Tricep Kickbacks - Dumbbell 1 set: 6 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
|
You need a Flash plugin to view this player
|
Wrist Curl - Barbell, Palms-Up 2 sets: 8 reps, 8 reps Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward... |
|
You need a Flash plugin to view this player
|
Wrist Curl - Barbell, Palms-Down 2 sets: 8 reps, 8 reps Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean forewa... |
|
Hanging Leg Raise 2 sets: 15 reps, 15 reps Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w... |
|
Crunch - Cable 2 sets: 10 reps, 10 reps Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais... |
Latest Users
|
petruzmfrom United States |
|
|
Acidiczenfrom Denmark |
|
|
auteurfrom Greece |
|
|
eterict2850Eric T from United States |
|
|
johannrJóhann Rafnsson from Iceland |
|
|
cmilne20Conner Milne from United States |
|
|
chrslwmnChris Lowman from United States |
|
|
parisjustinblakeParis Blake from Brisbane, Queensland (Goodlife, Fortitude Valley) |
What People are Saying
No comments on this program.