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MAX-OT workout 4Created by DLandis
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Summary
5 Workouts / 28 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Weeks 8-12 of the MAX-OT intro course. Full details are located on thier website: http://www.ast-ss.com/max-ot/max-ot.asp?week=8
Workouts
Monday - Chest and Triceps
Description
Weeks 8-12 of Max-OT introduction.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 2 sets: 6 reps, 6 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Inclined 2 sets: 6 reps, 6 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Dumbbell, Declined 2 sets: 6 reps, 6 reps Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com |
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Tricep Extension - Dumbbell, One Arm 1 set: 6 reps Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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Tricep Extension - Dumbbell, Standing 1 set: 6 reps Hold two dumbbells, palms facing in. Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Press dumbbells back in a semici... |
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Tricep Pushdowns - Straight Bar 1 set: 6 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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Tricep Extension - Barbell, Lying 1 set: 6 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to... |
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