brintsta 
"I am going to attempt to gain as much muscle as I can in 6 months w/as little body fat as possible."
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Monday - Chest
Bench Press: 3 x 4-6
Incline DB Press: 3 x 4-6
Weighted Dips: 2 x 4-6
Tuesday - Arms
Lying Triceps Press: 2 x 4-6
DB French Press: 2 x 4-6
Press-downs: 2 x 4-6
BB Curls: 2 x 4-6
DB Curls: 2 x 4-6
Wednesday - Legs
Squats: 3 x 4-6
Leg Press: 2 x 4-6
Stiff-leg Deadlifts: 2 x 6
Leg Curls: 3 x 4-6
Thursday - Shoulders, Forearms
Military Press: 3 x 4-6
DB Press: 2 x 4-6
Lateral Raises: 2 x 4-6
BB behind-the-back Wrist Curls: 3 x 8-12
DB Wrist Curls: 2 x 8-12
Friday - Back
Barbell Rows: 3 x 4-6
Pull-ups: 2 x as many as possible
Cable Rows: 2 x 4-6
Deadlift: 1 x 4-6
I will squeeze in some abdominal work when I can but I am not too interested in building up my abs beyond their current level. My other work should indirectly suffice for abs.
I am using MAX-OT because I want to put their (AST) claim that it's the most effective routine ever to the test. I don't see why it shouldn't be effective- it gave me most of my current level of development even WITHOUT eating consistently to grow so I'll be interested to see what it will do coupled WITH a consistent growth diet.
I am excited to see what will happen! |
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