PrimaDeeva 
"Nationals 2009"
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I follow the MAX OT principle by AST Sports Science:
http://www.ast-ss.com/max-ot/i ntro.asp
Monday - Abs & Shoulders
Abs:
1. Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2. Swiss Ball Crunches....2 sets 15-20 reps
3. Swiss Ball Leg Raises....2 sets 15-20 reps
Shoulders:
1. Seated Dumbbell Press....2 sets 4-6 reps (After warm-up)
2. Standing Military Press (To the front)...2 sets 4-6 reps
3. Side Lateral Raises....2 sets 4-6 reps
4. Rear Lateral Raises....2 set 4-6 reps
Tuesday - Legs
Legs:
1. Squats....3 sets 4-6 reps (After warm-up)
2. Front Squats ....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps
Wednesday - Chest & Triceps
Chest:
1. Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2. Incline Dumbbell Bench Press....3 sets 4-6 reps
3. Weighted Dips....1 set 4-6 reps
Triceps:
1. Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation)
2. Lying Tricep Extensions....2 sets 4-6 reps
Thursday - Back & Traps
Back:
1. Barbell Rows....3 sets 4-6 reps (After warm-up)
2. Cable Rows....2 sets 4-6 reps
3. Weighted Pull-ups....2 sets 4-6 reps
Traps:
1. Barbell Shrugs....3 sets 4-6 reps
Friday - Calves, Biceps & Forearms
Calves:
1. Calf Raises on Leg Press....3 sets 6-8 reps (After warm-up)
2. Seated Calf Raises....2 sets 6-8 reps
Biceps:
1. Barbell Curls….3 sets 4-6 reps (After warm-up)
2. Dumbbell Curls….2 sets 4-6 reps
Forearms:
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps |
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