3-day routine (MAX-OT)

[fqqs]

Hi all,

Here is my new routine:

Monday - Back, Biceps & Forearms

Deadlifts - 3x4-6
Pull-Downs - 3x4-6
Seated Cable Rows - 2x4-6
Barbell Curls - 2x4-6
Dumbbell Curls - 2x4-6
Barbell Wrist Curls - 3x4-6

Wednesday - Chest, Shoulders & Triceps

Flat Bench Press - 3x4-6
Incline Bench Press - 2x4-6
Weighted Dips - 1x4-6
Military Press - 2x4-6
Side Lateral Raises - 2x4-6
Lying Triceps Extensions - 2x4-6
Tricep Cable Pushdowns - 2x4-6

Friday - Legs, Calves & Abs

Squats - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlifts - 2x4-6
Standing Calf Raises (Off Smith Machine) - 2x6-8
Seated Calf Raises - 2x6-8
Cable Crunches - 2x8-10
Hanging Leg Raises - 2 Max



Note: Only work sets to failure are listed for all exercises.

Any suggestions?

 

[harry1970]

Depends what your goals are and what your current lifts are. Only squats 1x per week is a bit light for me, but if you lift hard and progressively add weight any program can work.

 

[Weavel]

ive run max-ot numerous times for 6 month stints. can be quite effective i found after 6 months or so it can put a real beating on joints and can lead to injury as maxing out every set can be streneous on joints especially if you technique is not perfect

 

[sookie]

Don't feed the troll boys

 

[KungFooGoo]

Don't feed the troll boys

Hey 'may' be a troll but what makes you think he is? Max-OT is a legit bb program.... Joel used to swear by it.

Edit - Scratch that, thought it was Weavel who started the thread... FQQS how did the last 5 programs you posted up here go for you? Seeing as you asked people to critique your programs every other month l doubt you give them enough chance to work. There no magic pill just work hard and be "consistent" Fuck me.....

 

[Shrek]

Here we go again.

Just do it. You're gonna change again shortly anyway.

 

[harry1970]

Don't feed the troll boys

should have known better... troll that suffers from paralysis by over analysis...