Hey guys i'm currently following Max-OT.. it seems to be working pretty well but i like the look of this routine i found and just after some peoples opinions on it....
Monday: Chest & Calves
4 sets of incline dumbbell press, 8-10 reps
3 sets of bench press, 8-10 reps
3 sets of incline flies, 8-10 reps
3 sets of chest dips until failure
2 sets of standing calf raises until failure
2 sets of donkey calf raises until failure
Tuesday: Legs
4 sets of squats 8-10 reps
3 sets of leg press
3 sets of leg extensions
3 sets of stiff-legged deadlifts suppersetted with leg curls
Wednesday: Biceps & Triceps
4 sets of chin-ups suppersetted with barbell curls
3 sets of 21′s
3 sets of close-grip bench press
4 sets of pulldowns
3 sets of skullcrushers
Thursday: Shoulders
4 sets of miliatary press suppersetted with lateral raises
3 sets of upright rows
3 sets of front raises 3 sets of lying rear delt raises
Friday: Back
3 sets of wide grip chins until failure
4 sets of deadlifts
3 sets of bent over rows
3 sets of T-bar rows
Monday: Chest & Calves
4 sets of incline dumbbell press, 8-10 reps
3 sets of bench press, 8-10 reps
3 sets of incline flies, 8-10 reps
3 sets of chest dips until failure
2 sets of standing calf raises until failure
2 sets of donkey calf raises until failure
Tuesday: Legs
4 sets of squats 8-10 reps
3 sets of leg press
3 sets of leg extensions
3 sets of stiff-legged deadlifts suppersetted with leg curls
Wednesday: Biceps & Triceps
4 sets of chin-ups suppersetted with barbell curls
3 sets of 21′s
3 sets of close-grip bench press
4 sets of pulldowns
3 sets of skullcrushers
Thursday: Shoulders
4 sets of miliatary press suppersetted with lateral raises
3 sets of upright rows
3 sets of front raises 3 sets of lying rear delt raises
Friday: Back
3 sets of wide grip chins until failure
4 sets of deadlifts
3 sets of bent over rows
3 sets of T-bar rows
