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Max-OT 5 day split

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  1. #1
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    Max-OT 5 day split






    WHat's your opinion on my new Max-OT routine? I want to go back to the basics. Any suggestions?




    Monday



    Back:

    Deadlifts 2 x 4-6 (After warm-up)

    Weighted Pull-ups 2 x 4-6 (After acclimation set)

    Bent-over Rows 2 x 4-6 (After weight acclimation)

    V-bar Pull-downs 2 x 4-6

    Traps:


    Barbell Shrugs 2 x 4-6 (After weight acclimation)




    Tuesday



    Chest:

    Flat Barbell Bench Press 3 x 4-6 (After warm-up)

    Incline Barbell Bench Press 2 x 4-6

    Weighted Dips 2 x 4-6




    Wednesday


    Legs:

    Squats 3 x 4-6 (After warm-up)

    Leg Press 2 x 4-6

    Stiff Leg Deadlifts 2 x 6 (After weight acclimation)

    Leg Curls 2 x 6

    Calves:

    Calf Raises On Leg Press 3 x 6-8 (After warm-up)

    Seated Calf Raises 2 x 6-8




    Thursday:



    Biceps:

    Barbell Curls 3 x 4-6 (After warm-up)

    Dumbbell Curls 2 x 4-6

    Triceps:

    Lying Tricep Extensions 3 x 4-6 (After warm-up)

    Cable Pushdowns 2 x 4-6

    Forearms:

    Barbell Wrist Curls 2 x 6-8

    Standing Dumbbell Wrist Curls 2 x 6-8




    Friday:



    Shoulders:

    Military Barbell Press (To the front) 3 x 4-6 (After warm-up)

    Side Lateral Dumbbell Raises 2 x 4-6

    Seated Rear Lateral Dumbbell Raises 2 x 4-6

    Abs:

    Cable Crunches 3 x 8-10 (After weight acclimation)

    Weighted Leg Raises 2 x 8-10

  2. #2
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    Max OT is great for strength but if you want size go to the hypertrophy rep range of 8-12.

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