Jeff Willet's MaxOT Workout
NOTE: This is a sample to illustrate one of Jeff Willet’s Max-OT workout schedules. This is not meant to be an exercise or health prescription. Please consult a physician before beginning any exercise program.
Day 1 - Back & Traps Back:
V-Bar Pull-downs... .2 sets 4-6 reps (After warm-up)
Seated Cable Rows... .2 sets 4-6 reps
Pull-downs (To the front)... .2 sets 4-6 reps
Traps:
Barbell Shrugs.. .3 sets 4-6 reps
Day 2 - Shoulders & Triceps
Military Barbell Press... .3 sets 4-6 reps (After warm-up)
Side Lateral Raises... .2 sets 4-6 reps
Rear Lateral Raises... .2 sets 4-6 reps
Triceps:
Lying Tricep Extensions... .3 sets 4-6 reps
Cable Push-downs... .2 sets 4-6 reps
Day 3 - Legs & Calves
Calf Raises off Leg Press... .3 sets 6-8 reps (After warm-up)
Seated Calf Raises... .2 sets 6-8 reps
Legs:
Squats... .3 sets 4-6 reps (After warm-up)
Leg Press... .2 sets 4-6 reps
Leg Curls... .3 sets 4-6 reps
Day 4- Chest
Flat Barbell Bench Press... .3 sets 4-6 reps (After warm-up)
Incline Dumbbell Press... .2 sets 4-6 reps
Decline Dumbbell Press.... 1 set 4-6 reps
Day 5- Biceps, Forearms & Abs
Cable Crunches... .3 sets 8-12 reps
Swiss Ball Crunches... .2 sets 8-12 reps
Biceps:
Barbell Curls... .3 sets 4-6 reps (After warm-up)
Dumbbell Curls... .2 sets 4-6 reps
Forearms:
Wrist Curls... .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.
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* 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.
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