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3-day routine (MAX-OT)



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Old 09-23-2012, 07:49 AM
fqqs fqqs is offline
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Join Date: Jun 2010
Posts: 31
Default 3-day routine (MAX-OT)

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?
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Old 09-23-2012, 11:44 AM
fqqs fqqs is offline
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