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Weeks 14-17 - Shoulders and CalvesPart of the Max OT - 6 Month Program program. This workout has never been performed. |
Description
Exercises that have 5 sets contain 2 warm up sets. Set 1 and 2 are where these warm up sets should occur. Set 1 weight should be approximately 50% of your max liftable weight. Set 2 weight should be approximately 75% of your max liftable weight.
Exercise Routine
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Calf Raise - Seated, MachineSit 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... Routine:Set 1: 12 x 0 lb Set 2: 8 x 0 lb Set 3: 6 x 0 lb Set 4: 6 x 0 lb Set 5: 6 x 0 lb |
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Calf Raise - Barbell, StandingSet 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... Routine:Set 1: 6 x 0 lb Set 2: 6 x 0 lb |
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Shoulder Press - Barbell, SittingPreparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Routine:Set 1: 12 x 0 lb Set 2: 8 x 0 lb Set 3: 6 x 0 lb Set 4: 6 x 0 lb Set 5: 6 x 0 lb |
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Side Lateral RaiseStand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... Routine:Set 1: 6 x 0 lb Set 2: 6 x 0 lb |
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Bent Over Side LateralsRoutine:Set 1: 6 x 0 lb Set 2: 6 x 0 lb |
