here is the 3-day routine:
Monday: Back, Biceps, and Forearms
The following is a very effective Max-OT routine that trains each muscle group once a week over a three day period with a day off in between each workout.
The sets listed in the workout below do not include warm-up sets.
Back Sets Reps *
Lat Pull-downs 2 x 4 to 6 reps
"V"-Bar Pull-downs 2 x 4 to 6
Dumbbell Rows 2 x 4 to 6
Biceps
Alternating Dumbbell Curls 2 x 4 to 6
Straight Bar Curls 2 x 4 to 6
Forearms
Barbell Wrist Curls 1 x 8 to 10
Dumbbell Wrist Curls 1 x 8 to 10
* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.
Wednesday: Chest, Shoulders and Triceps
The sets listed in the workout below do not include warm-up sets.
Chest Sets Reps *
Flat Barbell Bench Press 3 x 4 to 6
Incline Dumbbell Bench Press 2 x 4 to 6
Dips 1 x 4 to 6
Shoulders
Military Barbell Press (in front) 2 x 4 to 6
Standing Side Lateral Dumbbell Raises 2 x 6 to 8
Triceps
Lying Tricep Extensions 2 x 4 to 6
Cable Push-downs 2 x 4 to 6
Friday: Legs, Calves and Abs
The sets listed in the workout below do not include warm-up sets.
Legs Sets Reps *
Squats 3 x 4 to 6
Leg Press 2 x 4 to 6
Stiff Leg Deadlift 2 x 6
Calves
Standing Machine Calf Raises 2 x 6 to 8
45° Leg Press Calf Raises 1 x 6 to 8
Abs
Cable Rope Crunches 2 x 10 to 12
Incline Crunches (weighted) 2 x 8 to 10
