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  • Max OT Variation Workout Plan

    Diunggah oleh

    arthax123
    741 tayangan21 halaman
    The document outlines a 4-week weightlifting program with exercises scheduled for each day of the week targeting different muscle groups. Monday focuses on chest and triceps, Tuesday on legs and traps, Wednesday on shoulders, Thursday on back and biceps, and Friday on abs, calves, and forearms. It includes warm-up sets and working sets for various exercises each day and leaves space to fill in weights and reps for each workout session.

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    Max Ot Spreadsheet

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    The document outlines a 4-week weightlifting program with exercises scheduled for each day of the week targeting different muscle groups. Monday focuses on chest and triceps, Tuesday on legs and traps, Wednesday on shoulders, Thursday on back and biceps, and Friday on abs, calves, and forearms. It includes warm-up sets and working sets for various exercises each day and leaves space to fill in weights and reps for each workout session.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai XLS, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    741 tayangan21 halaman

    Max OT Variation Workout Plan

    Diunggah oleh

    arthax123
    The document outlines a 4-week weightlifting program with exercises scheduled for each day of the week targeting different muscle groups. Monday focuses on chest and triceps, Tuesday on legs and traps, Wednesday on shoulders, Thursday on back and biceps, and Friday on abs, calves, and forearms. It includes warm-up sets and working sets for various exercises each day and leaves space to fill in weights and reps for each workout session.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai XLS, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 21

    Weeks 1-4 (MyWeightlifting.

    com's Max OT Variation)


    Monday - Chest & Triceps
    Date Enter Date Below Light Cardio Time Stretching Time Incline Bench Press Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 Incline Bench Press (3 sets X 4-6 reps) Weight Reps Flat Bench Press (2 sets X 4-6 reps) Weight Reps Weighted Dips (2 sets X 4-6 reps) Weight Reps Seated Overhead Triceps Extension (2 sets X 4-6 reps) Weight Reps Triceps Press Down (1 set X 6 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    January 1, 2010

    January 8, 2010

    January 15, 2010

    January 22, 2010

    Tuesday - Legs & Traps


    Date Enter Date Below Light Cardio Time Stretching Time Squats Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 Squats (3 sets X 4-6 reps) Weight Reps Stiff Legged Deadlifts (2 sets X 4-6 reps) Weight Reps Leg Press (2 sets X 4-6 reps) Weight Reps Seated Dumbbell Shrugs (2 sets X 4-6 reps) Weight Reps Hexbar (Or Barbell) Shrugs (2 set X 4-6 reps) Weight Reps N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    January 2, 2010

    January 9, 2010

    January 16, 2010

    January 23, 2010

    Wednesday - Shoulders

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 3, 2010

    January 10, 2010

    January 17, 2010

    January 24, 2010

    Military Press Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    Military Press (3 sets X 4-6 reps) Weight Reps

    Dumbbell Shoulder Press (2 sets X 4-6 reps) Weight Reps

    Dumbbell Side Laterals (2 sets X 6 reps) Weight Reps

    Bent Over Dumbbell Lateral Raises (1 set X 6-8 reps) Weight Reps

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Thursday - Back & Biceps


    Date Enter Date Below Light Cardio Time Stretching Time Deadlifts Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 Deadlifts (2 sets X 4-6 reps) Weight Reps Chin-Ups (2 sets X 4-6 reps) Weight Reps Lat Pulldowns (2 sets X 4-6 reps) Weight Reps Straight Bar Curls (2 sets X 4-6 reps) Weight Reps Alternating Dumbbell Curls (2 sets X 4-6 reps) Weight Reps EZ Bar Curls (2 sets X 6 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    January 4, 2010

    January 11, 2010

    January 18, 2010

    January 25, 2010

    Friday - Abs, Calves & Forearms


    Date Enter Date Below Light Cardio Time Stretching Time Ab Machine Warm Up Sets (2-3 sets X see below) Weight Reps 5-8 3-5 2-3 N/A N/A 5-8 3-5 2-3 N/A N/A Ab Machine Crunches (3 sets X 8-10 reps) Weight Reps Weighted Leg Raises (2 sets X 12-15 reps) Weight Reps Standing Calf Raises (3 sets X 6-8 reps) Weight Reps Seated Calf Raises (3 sets X 6-8 reps) Weight Reps Barbell Wrist Curls (2 sets X 8-10 reps) Weight Reps Wrist Roller (2 sets X 8 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    January 5, 2010

    January 12, 2010

    January 19, 2010

    January 26, 2010

    5-8 3-5 2-3 N/A N/A 5-8 3-5 2-3 N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Weeks 5-8 (M
    Date Enter Date Below Light Cardio Time Stretching Time Deadlifts Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 Deadlifts (2 sets X 4-6 reps) Weight Reps

    January 1, 2010

    January 8, 2010

    January 15, 2010

    January 22, 2010

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 2, 2010

    January 9, 2010

    Military Press Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8

    Military Press (2 sets X 4-6 reps) Weight Reps

    January 16, 2010

    January 16, 2010

    January 23, 2010

    3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 3, 2010

    January 10, 2010

    January 17, 2010

    January 24, 2010

    Squats Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    Squats (2 sets X 4-6 reps) Weight Reps

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 4, 2010

    January 11, 2010

    January 18, 2010

    Barbell Bench Press Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3

    Barbell Bench Press (3 sets X 4-6 reps) Weight Reps

    January 18, 2010 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    January 25, 2010

    Frid
    Date Enter Date Below Light Cardio Time Stretching Time Close Grip Bench Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 Close Grip Bench (2 sets X 4-6 reps) Weight Reps

    January 5, 2010

    January 12, 2010

    January 19, 2010

    January 26, 2010

    Weeks 5-8 (MyWeightlifting.com's Max OT Variation)


    Monday - Back
    Chin-Ups (2 sets X 4-6 reps) Weight Reps Pendlay Rows (2 sets X 4-6 reps) Weight Reps Lat Pull Downs (2 sets X 4-6 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Tuesday - Shoulders & Traps


    Arnold Press (2 sets X 4-6 reps) Weight Reps Dumbbell Side Lateral Raises (2 sets X 6 reps) Weight Reps Upright Rows (2 sets X 6 reps) Weight Reps Seated Dumbbell Shrugs (3 sets X 4-6 reps) Weight Reps

    Wednesday - Legs & Calves


    Lunges (2 sets X 4-6 reps) Weight Reps Stiff Legged Deadlift (2 Single Leg Split Squats sets X 4-6 reps) (2 sets X 6 reps) Weight Reps Weight Reps Seated Calf Raise (3 sets X 6-8 reps) Weight Reps

    Thursday - Chest & Abs


    Dumbbell Incline Press (3 sets x 4-6 reps) Weight Reps Dumbbell Pullovers (2 sets X 6 reps) Weight Reps Weighted Hanging Leg Raises (2 sets X 8-10 reps) Weight Reps Weighted Decline Ab Crunches (2 sets X 12-15 reps) Weight Reps

    Friday - Triceps, Biceps & Forearms


    Seated Overhead Triceps Extensions (2 sets X 4-6 reps) Weight Reps Triceps Press Downs (2 sets X 6 reps) Weight Reps Straight Bar Curls (3 sets X 4-6 reps) Weight Reps Reverse Grip EZ Bar (Bicep) Curls (3 sets X 6-8 reps) Weight Reps

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Standing Calf Raise (3 sets X 6-8 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    Plate Pinches (2 sets X 8-10 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Weeks 9-12 (M
    Date Enter Date Below Light Cardio Time Stretching Time Military Press Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 Military Press (2 sets X 4-6 reps) Weight Reps

    January 1, 2010

    January 8, 2010

    January 15, 2010

    January 22, 2010

    Tue
    Date Enter Date Below Light Cardio Time Stretching Time Bent Over Rows Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 Bent Over Rows (2 sets X 4-6 reps) Weight Reps

    January 2, 2010

    January 9, 2010

    January 16, 2010

    January 16, 2010

    January 23, 2010

    3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 3, 2010

    January 10, 2010

    January 17, 2010

    January 24, 2010

    Barbell Bench Press Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    Barbell Bench Press (3 sets X 4-6 reps) Weight Reps

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 4, 2010

    January 11, 2010

    January 18, 2010

    Front Squats Warm Up Sets (3-5 sets X see below) Weight Reps 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3 1-2 1-2 5-8 3-5 2-3

    Front Squats (3 sets X 4-6 reps) Weight Reps

    January 18, 2010 1-2 1-2 5-8 3-5 2-3 1-2 1-2

    January 25, 2010

    Date Enter Date Below

    Light Cardio Time

    Stretching Time

    January 5, 2010

    January 12, 2010

    January 19, 2010

    January 26, 2010

    Hammer Curls Warm Up Sets (2-3 sets X see below) Weight Reps 5-8 3-5 2-3 N/A N/A 5-8 3-5 2-3 N/A N/A 5-8 3-5 2-3 N/A N/A 5-8 3-5 2-3 N/A N/A

    Hammer Curls (2 sets X 4-6 reps) Weight Reps

    Weeks 9-12 (MyWeightlifting.com's Max OT Variation)


    Monday - Shoulders & Abs
    Dumbbell Shoulder Press (2 sets X 4-6 reps) Weight Reps Dumbbell Side Lateral Raises (2 sets X 6 reps) Weight Reps Bent Over Dumbbell Side Lateral Raises (2 sets X 6-8 reps) Weight Reps Weighted Decline Crunches (2 sets X 8-10 reps) Weight Reps

    Tuesday - Back, Traps & Forearms


    Cable Pulldowns (2 sets X 4-6 reps) Weight Reps Good Mornings (2 sets X 4-6 reps) Weight Reps Seated Cable Rows (1 sets X 4-6 reps) Weight Reps Hex Bar (Or Barbell) Shrugs (2 set X 4-6 reps) Weight Reps

    Wednesday - Chest
    Barbell Incline Bench Press (3 sets X 4-6 reps) Weight Reps Weighted Dips (2 sets X 4-6 reps) Weight Reps Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Thursday - Legs & Calves


    Leg Press (2 sets X 4-6 reps) Weight Reps Stiff Legged Deadlifts (2 sets X 6 reps) Weight Reps Standing Calf Raises (3 sets X 6-8 reps) Weight Reps 1-Legged Smith Machine Calf Raises (2 sets X 6-8 reps) Weight Reps

    Friday - Biceps & Triceps


    EZ Bar Curls (2 sets X 4-6 reps) Weight Reps Bench Dips (2 sets X 4-6 reps) Weight Reps Seated Overhead Dumbbell Press (2 sets X 6-8 reps) Weight Reps Cabel Triceps Press Downs (2 sets X 6 reps) Weight Reps

    Weighted Leg Raises (2 sets X 12-15 reps) Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Cable Crunches (1 sets X 8-10 reps) Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Farmer Walks (3 sets X 20 seconds) Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    Barbell Wrist Curls (2 sets X 6-8 Reps) Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A N/A N/A N/A N/A N/A N/A

    N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Weight N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

    N/A Reps N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A

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