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Max-OT - Workout 2Created by DLandis
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Summary
5 Workouts / 27 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Weeks 3 & 4 of the 12 week program located at http://www.ast-ss.com/max-ot/max-ot.asp
Workouts
Monday: Legs
Description
Squats are not substitutable. For building massive leg size and strength there is nothing better than squats. Anything else you do in place of squats will not be as effective.<br> Leg Press is a good exercise for your quads. Make sure you lower the weight slowly and drive it up with force and velocity.<br> Leg Curls are a direct hamstring isolator.<br> Stiff Leg Dead Lifts are the king of all hamstring movements. You know the next day when you have done these.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 3 sets: 6 reps, 6 reps, 6 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Leg Press 2 sets: 6 reps, 6 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Leg Curls - Lying 2 sets: 6 reps, 6 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Stiff-Legged Barbell Deadlift 2 sets: 6 reps, 6 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Calf Raise - Barbell, Standing 2 sets: 8 reps, 8 reps Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes... |
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Calf Raise - Seated, Machine 2 sets: 8 reps, 8 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
Latest Users
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johannrJóhann Rafnsson from Iceland |
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homerunhtr21from United States |
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parisjustinblakeParis Blake from Brisbane, Queensland (Goodlife, Fortitude Valley) |
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jwells27Jay Wells from mundelein, Illinois (Idenity fitness) |
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digivationMatthew Smith from Long Beach, California (Boeing Long Beach Fittness) |
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Gidyupbabyfrom New Yrok, New York |
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