Trying out max-ot

[fqqs]

Monday ? Back & Biceps

Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Straight Bar Curls 3 x 4-6
Dumbell Hammer Curls 3 x 4-6
Cable Curls 1 x 6-8

Tuesday ? Chest & Triceps

Incline Dumbbell Bench Press 3 x 4-6
Flat Dumbbell Bench Press 3 x 4-6
Dips 3 x 4-6
Close Grip Bench Press 3 x 4-6
Skull Crushers 3 x 4-6
Cable Press Downs 1 x 6-8

Thursday ? Legs & Abs

Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Cable Crunch 3 x 8-10
Hanging Leg Raise 2 x 8-10

Friday ? Shoulders & Calves

Dumbbell Shoulder Press 3 x 4-6
Military Press 2 x 4-6
Dumbbell Side Laterals 2 x 6-8
Dumbbell Bent Over Laterals 2 x 6-8
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8



DOes this look good?

Hope to gain some size

 

[jitbjake88]

Monday ? Back & Biceps

Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Straight Bar Curls 3 x 4-6
Dumbell Hammer Curls 3 x 4-6
Cable Curls 1 x 6-8

Tuesday ? Chest & Triceps

Incline Dumbbell Bench Press 3 x 4-6
Flat Dumbbell Bench Press 3 x 4-6
Dips 3 x 4-6
Close Grip Bench Press 3 x 4-6
Skull Crushers 3 x 4-6
Cable Press Downs 1 x 6-8

Thursday ? Legs & Abs

Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Cable Crunch 3 x 8-10
Hanging Leg Raise 2 x 8-10

Friday ? Shoulders & Calves

Dumbbell Shoulder Press 3 x 4-6
Military Press 2 x 4-6
Dumbbell Side Laterals 2 x 6-8
Dumbbell Bent Over Laterals 2 x 6-8
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8



DOes this look good?

Hope to gain some size

Drop the deads from back day and move it to your leg day.

Lose the dumbbells and use the bar for chest and shoulders.


Forget about seated rowd, if your looking for size and power do bent over rows.


Try doing calfs with legs and abs every other day.