Day 1 – Back & Traps
| Back: |
| Deadlifts | 3 sets | 4-6 reps (After warm-up) |
| Weighted Pull-ups | 2 sets | 4-6 reps |
| Bent-over Rows | 2 sets | 4-6 reps |
| Traps: |
| Barbell Shrugs | 2 sets | 4-6 reps (After Weight Acclimation) |
Day 2 – Chest
| Chest: |
| Flat Bench Press | 2 sets | 4-6 reps (After warm-up) |
| Incline Bench Press | 2 sets | 4-6 reps |
| Weighted Dips | 2 sets | 4-6 reps |
Day 3 – Legs & Calves
| Calves: |
| Calf Raises off Leg Press (One foot at a time) | 3 sets | 6-8 reps (After warm-up) |
| Seated Calf Raises | 2 sets | 6-8 reps |
| Legs: |
| Squats | 5 sets | 4-6 reps (After warm-up) |
| Stiff Leg Deadlifts | 2 sets | 4-6 reps |
Day 4- Biceps, Triceps & Forearms
| Biceps: |
| Barbell Curls | 3 sets | 4-6 reps (After warm-up) |
| Standing Dumbbell Curls | 2 sets | 4-6 reps |
| Triceps: |
| Lying Triceps Extensions | 3 sets | 4-6 reps (After warm-up) |
| Cable Push-downs | 2 sets | 4-6 reps |
| Forearms: |
| Barbell Wrist Curls | 3 sets | 4-6 reps |
Day 5- Abs & Shoulders
| Abs: |
| Cable Crunches | 3 sets | 8-10 reps |
| Fit Ball Crunches | 2 sets | 10-15 reps |
| Shoulders: |
| Military Barbell Press (To the front) | 3 sets | 4-6 reps (After warm-up) |
| Side Lateral Dumbbell Raises | 2 sets | 4-6 reps |
| Seated Rear Lateral Dumbbell Raises | 2 sets | 6-8 reps |
CARDIO
- Max-OT Cardio ~ 2-3 times weekly at 16 minutes a session to maintain condition. 4-5 times weekly to emphasize fat loss.
- Ideally
cardio should be performed 8-12 hours apart from weight training or on
non-weight training days. Do cardio after weight training if done
together.
MAX-OT Rules:
- 4-6 reps per set. Increase weight if you exceed 6 reps.
- Train each body part once weekly.
- Use compound movement exercises.
- Low volume. 2 - 3 sets per exercise.
- Take 1 week off after every 8-10 weeks of training.
- Warm-up efficiently without inducing fatigue.
- Keep cardio short and intense (16-20 minutes in duration).
- If you perform cardio and weight training in the same session, do cardio after weights and not before.
For details sign up free at
AST Sports Science for the Max-OT program
