Max-OT Workout

Monday - Legs

Squats 3 sets of 4 to 6 reps
Leg Press 2 sets of 4 to 6 reps
Stiff Leg Dead lift 2 sets of 4 to 6 reps
Standing Calf Raise 2 sets of 4 to 6 reps
Seated Calf Raise 2 sets of 4 to 6 reps

Tuesday - Arms

Barbell Curls 2 sets of 4 to 6 reps
Dumbbell Curls 2 sets of 4 to 6 reps
Hammer Curls 1 set of 4 to 6 reps
Lying Tricep Extitions 2 sets of 4 to 6 reps
Tricep Push Downs 2 sets of 4 to 6 reps
Dumbbell Kick-Backs 1 set of 4 to 6 reps
Wrist Curls 2 sets of 4 to 6 reps
Reverse Wrist Curls 1 set of 4 to 6 reps

Wednesday - Shoulders and Traps

Military Press 3 sets of 4 to 6 reps
Dumbbell Side Laterals 2 sets of 4 to 6 reps
Dumbbell Rear Laterals 2 sets of 4 to 6 reps
Barbell Shrugs 2 sets of 4 to 6 reps
Upright Rows 2 sets of 4 to 6 reps

Thursday - Back

Barbell Rows 3 sets of 4 to 6 reps
Lat Pull Downs 2 sets of 4 to 6 reps
Seated Cable Rows 2 sets of 4 to 6 reps
Weighted Hyper-Extensions 2 sets of 4 to 6 reps
Reverse Hyper-Extensions 2 sets of 4 to 6 reps

Friday - Chest

Bench Press 3 sets of 4 to 6 reps
Incline Bench Press 2 sets of 4 to 6 reps
Weighted Dips 2 sets of 4 to 6 reps