Max Ot Spreadsheet

Date Light Cardio Stretching N/A N/A

Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

January 1, 2010

5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A

January 8, 2010


January 15, 2010


January 22, 2010


Date Light Cardio Stretching N/A N/A


January 2, 2010


January 9, 2010


January 16, 2010


January 23, 2010


Weeks 1-4 (MyWeightlifting.com's Max OT Variation)Monday - Chest & Triceps

Incline Bench PressWarm Up Sets

(3-5 sets X see below)

Incline Bench Press(3 sets X 4-6 reps)

Flat Bench Press(2 sets X 4-6 reps)

Weighted Dips(2 sets X 4-6 reps)

Seated Overhead Triceps Extension(2 sets X 4-6 reps)

Triceps Press Down(1 set X 6 reps)

Tuesday - Legs & TrapsSquats

Warm Up Sets(3-5 sets X see below)

Squats(3 sets X 4-6 reps)

Stiff Legged Deadlifts(2 sets X 4-6 reps)

Leg Press(2 sets X 4-6 reps)

Seated Dumbbell Shrugs

(2 sets X 4-6 reps)

Hexbar (Or Barbell) Shrugs

(2 set X 4-6 reps)

Wednesday - Shoulders

Date Light Cardio Stretching N/A N/A N/A


January 3, 2010

5-8 N/A N/A N/A N/A N/A N/A3-5 N/A N/A N/A N/A N/A N/A2-3 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A

January 10, 2010


January 17, 2010


January 24, 2010


Date Light Cardio Stretching N/A


January 4, 2010

5-8 N/A N/A3-5 N/A N/A2-3 N/A N/A1-2 N/A N/A1-2 N/A N/A

January 11, 2010


January 18, 2010


January 25, 2010


Date Light Cardio Stretching N/A


January 5, 2010

5-8 N/A N/A3-5 N/A N/A2-3 N/A N/AN/A N/A N/AN/A N/A N/A

January 12, 2010

5-8 N/A N/A3-5 N/A N/A2-3 N/A N/AN/A N/A N/A

Military PressWarm Up Sets


Military Press(3 sets X 4-6 reps)

Dumbbell Shoulder Press

(2 sets X 4-6 reps)

Dumbbell Side Laterals(2 sets X 6 reps)

Bent Over Dumbbell Lateral Raises

(1 set X 6-8 reps)

Thursday - Back & BicepsDeadlifts


Deadlifts(2 sets X 4-6 reps)

Chin-Ups(2 sets X 4-6 reps)

Lat Pulldowns(2 sets X 4-6 reps)

Straight Bar Curls(2 sets X 4-6 reps)

Alternating Dumbbell Curls

(2 sets X 4-6 reps)

EZ Bar Curls(2 sets X 6 reps)

Friday - Abs, Calves & ForearmsAb Machine


Ab Machine Crunches(3 sets X 8-10 reps)

Weighted Leg Raises(2 sets X 12-15 reps)

Standing Calf Raises(3 sets X 6-8 reps)

Seated Calf Raises(3 sets X 6-8 reps)

Barbell Wrist Curls(2 sets X 8-10 reps)

Wrist Roller(2 sets X 8 reps)

January 12, 2010

N/A N/A N/A

January 19, 2010


January 26, 2010


Date Light Cardio Stretching

Enter Date Below Time Time Weight Reps Weight Reps

January 1, 2010

5-83-52-31-21-2

January 8, 2010

5-83-52-31-21-2

January 15, 2010

5-83-52-31-21-2

January 22, 2010

5-83-52-31-21-2



January 2, 2010

5-83-52-31-21-2

January 9, 2010

5-83-52-31-2

Weeks 5-8 (MyWeightlifting.com's Max OT Variation)Monday - Back

Deadlifts Warm Up Sets


Deadlifts(2 sets X 4-6 reps)

Tuesday - Shoulders & TrapsMilitary PressWarm Up Sets


Military Press (2 sets X 4-6 reps)

January 9, 2010

1-2

January 16, 2010

5-83-52-31-21-2

January 23, 2010

5-83-52-31-21-2



January 3, 2010

5-83-52-31-21-2

January 10, 2010

5-83-52-31-21-2

January 17, 2010

5-83-52-31-21-2

January 24, 2010

5-83-52-31-21-2



January 4, 2010

5-83-52-31-21-2

January 11, 2010

5-83-52-31-2

Wednesday - Legs & CalvesSquats


Squats(2 sets X 4-6 reps)

Thursday - Chest & AbsBarbell Bench Press


Barbell Bench Press(3 sets X 4-6 reps)

January 11, 2010

1-2

January 18, 2010

5-83-52-31-21-2

January 25, 2010

5-83-52-31-21-2

Friday - Triceps, Biceps & Forearms



January 5, 2010

5-83-52-31-21-2

January 12, 2010

5-83-52-31-21-2

January 19, 2010

5-83-52-31-21-2

January 26, 2010

5-83-52-31-21-2

Close Grip BenchWarm Up Sets


Close Grip Bench(2 sets X 4-6 reps)

N/A

Weight Reps Weight Reps Weight Reps Weight RepsN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/A

Weight Reps Weight Reps Weight Reps Weight Reps

Weeks 5-8 (MyWeightlifting.com's Max OT Variation)Monday - Back

Chin-Ups(2 sets X 4-6 reps)

Pendlay Rows (2 sets X 4-6 reps)

Lat Pull Downs (2 sets X 4-6 reps)

Tuesday - Shoulders & Traps

Arnold Press(2 sets X 4-6 reps)

Dumbbell Side Lateral Raises

(2 sets X 6 reps)

Upright Rows(2 sets X 6 reps)

Seated Dumbbell Shrugs

(3 sets X 4-6 reps)



Wednesday - Legs & Calves

Lunges(2 sets X 4-6 reps)

Stiff Legged Deadlift (2 sets X 4-6 reps)

Single Leg Split Squats(2 sets X 6 reps)

Seated Calf Raise (3 sets X 6-8 reps)

Thursday - Chest & Abs

Dumbbell Incline Press(3 sets x 4-6 reps)

Dumbbell Pullovers(2 sets X 6 reps)

Weighted Hanging Leg Raises

(2 sets X 8-10 reps)

Weighted Decline Ab Crunches




Seated Overhead Triceps Extensions(2 sets X 4-6 reps)

Triceps Press Downs(2 sets X 6 reps)

Straight Bar Curls(3 sets X 4-6 reps)

Reverse Grip EZ Bar (Bicep) Curls

(3 sets X 6-8 reps)

N/A N/A

Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

N/A N/A

Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

N/A

Weight Reps Weight RepsN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/A

N/A N/A

Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

Standing Calf Raise(3 sets X 6-8 reps)

N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A


N/A

Weight Reps Weight RepsN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/A

Plate Pinches(2 sets X 8-10 reps)


Enter Date Below Time Time Weight Reps Weight

January 1, 2010

5-83-52-31-21-2

January 8, 2010

5-83-52-31-21-2

January 15, 2010

5-83-52-31-21-2

January 22, 2010

5-83-52-31-21-2



January 2, 2010

5-83-52-31-21-2

January 9, 2010

5-83-52-31-21-2

January 16, 2010

5-83-52-3

Weeks 9-12 (MyWeightlifting.com's Max OT Variation)Monday - Shoulders & Abs

Military PressWarm Up Sets



Tuesday - Back, Traps & ForearmsBent Over RowsWarm Up Sets


Bent Over Rows(2 sets X 4-6 reps)

NOTE: Be sure to take one full week off before beginning weeks 9-12.

A1

NOTE: Be sure to take one full week off before beginning weeks 9-12.

January 16, 20101-21-2

January 23, 2010

5-83-52-31-21-2



January 3, 2010

5-83-52-31-21-2

January 10, 2010

5-83-52-31-21-2

January 17, 2010

5-83-52-31-21-2

January 24, 2010

5-83-52-31-21-2



January 4, 2010

5-83-52-31-21-2

January 11, 2010

5-83-52-31-21-2

January 18, 2010

5-83-52-31-21-2

January 25, 2010

5-83-5

Wednesday - ChestBarbell Bench Press



Thursday - Legs & CalvesFront Squats


Front Squats(3 sets X 4-6 reps)

January 25, 2010 2-31-21-2



January 5, 2010

5-83-52-3N/AN/A

January 12, 2010

5-83-52-3N/AN/A

January 19, 2010

5-83-52-3N/AN/A

January 26, 2010

5-83-52-3N/AN/A

Friday - Biceps & TricepsHammer CurlsWarm Up Sets


Hammer Curls(2 sets X 4-6 reps)

Reps Weight Reps Weight Reps Weight Reps Weight


Weeks 9-12 (MyWeightlifting.com's Max OT Variation)Monday - Shoulders & Abs


Dumbbell Shoulder Press

(2 sets X 4-6 reps)

Dumbbell Side Lateral Raises

(2 sets X 6 reps)

Bent Over Dumbbell Side Lateral Raises(2 sets X 6-8 reps)

Weighted Decline Crunches


Tuesday - Back, Traps & Forearms

Bent Over Rows(2 sets X 4-6 reps)

Cable Pulldowns(2 sets X 4-6 reps)

Good Mornings(2 sets X 4-6 reps)

Seated Cable Rows(1 sets X 4-6 reps)

Hex Bar (Or Barbell) Shrugs

(2 set X 4-6 reps)

N/A N/A

Reps Weight Reps Weight Reps Weight Reps WeightN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/A


Wednesday - Chest


Barbell Incline Bench Press

(3 sets X 4-6 reps)

Weighted Dips(2 sets X 4-6 reps)

Thursday - Legs & Calves

Front Squats(3 sets X 4-6 reps)

Leg Press(2 sets X 4-6 reps)

Stiff Legged Deadlifts(2 sets X 6 reps)

Standing Calf Raises(3 sets X 6-8 reps)

1-Legged Smith Machine Calf Raises

(2 sets X 6-8 reps)


Friday - Biceps & Triceps

Hammer Curls(2 sets X 4-6 reps)

EZ Bar Curls(2 sets X 4-6 reps)

Bench Dips(2 sets X 4-6 reps)

Seated Overhead Dumbbell Press

(2 sets X 6-8 reps)

Cabel Triceps Press Downs

(2 sets X 6 reps)

Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

Weighted Decline Crunches


Weighted Leg Raises(2 sets X 12-15 reps)

Cable Crunches(1 sets X 8-10 reps)

Hex Bar (Or Barbell) Shrugs

(2 set X 4-6 reps)

Farmer Walks(3 sets X 20 seconds)

Barbell Wrist Curls(2 sets X 6-8 Reps)

N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

N/A N/A N/A

Reps Weight Reps Weight RepsN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/A

N/A N/A

Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

1-Legged Smith Machine Calf Raises

(2 sets X 6-8 reps)

N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

N/A N/A

Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A

Cabel Triceps Press Downs

(2 sets X 6 reps)

Documents

Max Ot Spreadsheet