Trying out max-ot

[linkiiin]

Monday – Back & Biceps

Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Straight Bar Curls 3 x 4-6
Dumbell Hammer Curls 3 x 4-6
Cable Curls 1 x 6-8

Tuesday – Chest & Triceps

Incline Dumbbell Bench Press 3 x 4-6
Flat Dumbbell Bench Press 3 x 4-6
Dips 3 x 4-6
Close Grip Bench Press 3 x 4-6
Skull Crushers 3 x 4-6
Cable Press Downs 1 x 6-8

Thursday – Legs & Abs

Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Cable Crunch 3 x 8-10
Hanging Leg Raise 2 x 8-10

Friday – Shoulders & Calves

Dumbbell Shoulder Press 3 x 4-6
Military Press 2 x 4-6
Dumbbell Side Laterals 2 x 6-8
Dumbbell Bent Over Laterals 2 x 6-8
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8



DOes this look good?

Hope to gain some size

 

[Doss]

I think you could benefit from some higher rep work thrown in occasionally. With this scheme if you keep adding weight, you should get some size, but you're neglecting the sarcoplasm which is responsible for a lot of muscle volume. Might want to think of an exercise or two per workout that utilizes reps in the 12-20 range! Something to think about.