WHat's your opinion on my new Max-OT routine? I want to go back to the basics. Any suggestions?




Monday


Back:

Deadlifts 2 x 4-6 (After warm-up)

Weighted Pull-ups 2 x 4-6 (After acclimation set)

Bent-over Rows 2 x 4-6 (After weight acclimation)

V-bar Pull-downs 2 x 4-6

Traps:

Barbell Shrugs 2 x 4-6 (After weight acclimation)




Tuesday


Chest:

Flat Barbell Bench Press 3 x 4-6 (After warm-up)

Incline Barbell Bench Press 2 x 4-6

Weighted Dips 2 x 4-6




Wednesday


Legs:

Squats 3 x 4-6 (After warm-up)

Leg Press 2 x 4-6

Stiff Leg Deadlifts 2 x 6 (After weight acclimation)

Leg Curls 2 x 6

Calves:

Calf Raises On Leg Press 3 x 6-8 (After warm-up)

Seated Calf Raises 2 x 6-8




Thursday:


Biceps:

Barbell Curls 3 x 4-6 (After warm-up)

Dumbbell Curls 2 x 4-6

Triceps:

Lying Tricep Extensions 3 x 4-6 (After warm-up)

Cable Pushdowns 2 x 4-6

Forearms:

Barbell Wrist Curls 2 x 6-8

Standing Dumbbell Wrist Curls 2 x 6-8




Friday:


Shoulders:

Military Barbell Press (To the front) 3 x 4-6 (After warm-up)

Side Lateral Dumbbell Raises 2 x 4-6

Seated Rear Lateral Dumbbell Raises 2 x 4-6

Abs:

Cable Crunches 3 x 8-10 (After weight acclimation)

Weighted Leg Raises 2 x 8-10