 Max-OT workout or is it to much
AST came out with a workout called Max-OT. I started with it and then 2 weeks into it I had 3 wisdom teeth pulled and as soon as I thought I could get back in the gym I threw out my back playing basketball. I had some joint pain in my elbows and knees. How do you get your joints to understand how strong your muscles are? It might just be to much. Let me know
I am looking to drop a lot of fat and gain some muscle.
Thanx again guys your great.
Max-OT details
4-6 reps hitting positive failure at 6
4-5 workouts per body part
Monday
Exercise Sets Reps
Squats 3 4-6
Legs Press 2 4-6
Stiff Leg Deadlift 2 6
Standing Machine Calf Raises 2 6-8
Leg Press Calf Raises 2 6-8
Tuesday
Straight Bar Curls 2 4-6
Alternating Dumbbell Curls 2 4-6
Cable Curls 1 6
Cable Push Downs 2 6
Lying Tricep Extensions 2 4-6
Dumbbell Kick Backs 1 6
Barbell Wrist Curls 2 6-8
Dumbbell Wrist Curls 1 6-8
Hanging Leg Raises (weighted) 2 12-15
Cable Crunches 2 8-10
Crunches (weighted) 1 8-10
Wednesday
Military Barbell Press 3 4-6
Seated Dumbbell Press 2 4-6
Standing Side Lateral Dumbbell Raises 2 6-8
Barbell Shrugs 2 4-6
Upright Rows 2 4-6
Thursday
Lat Pull Downs 3 3-6
Seated Cable Rows 2 4-6
Good Mornings 2 4-6
Hyper Extensions 2 4-6
Friday
Flat Barbell Bench Press 3 4-6
Incline Dumbbell Bench Press 3 4-6
Dips 2 4-6 |