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Truly Huge Fitness Tips
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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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