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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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     Fitness Tips For 7/15/2009
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Max-OT: Maximum Overload Training

Max-OT is an intense workout program which uses two main factors to build 
muscle - overload and intensity.

Here are the basic rules of Max-OT Training:

Use basic compound exercises to ensure maximum growth
in both both major and stabilizer muscles.

Do only 4-6 reps a set

Do no more then 6-9 sets for each body part.

Rest 2-3 minutes between each set.

Workouts should last no more then 30 to 45 minutes.

Each body part is worked only once a week.

Train for eight to ten weeks followed by a week off for rest. 


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


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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.