New Split

[skyman]

Gonna change things up with an attempt at MAX-OT. How does this look? I was estimating about 3 minutes per set to stay around the Max-OT idea of 45 minute workouts.

Monday -
6 sets Bench
3 sets Incline Bench
3 sets Dumbell Bench
3 sets Wrist Curls
3 sets Writs Ext.

Tuesday -
6 sets squats
4 sets leg Extensions
4 sets Hamstring Curls

Wednesday-
5 sets Dumbell Military Press
6 sets Lateral/Front Dumbell Raises
4 sets Shrugs

Thursday -
6 sets Dead Lifts
6 set lat pulldowns
4 sets back extensions
4 sets reverse flys

Friday -
6 sets preacher Curls
6 sets weighted dips
3 sets dumbell curls
3 sets Cable Tricep pushdowns

[Rats!]

Isn't that too many sets for MAX-OT? IIRC MAX-OT incorporates 3 minutes of rest. If you take 30 seconds per set that would be 3:30 total per set. So your thursday workout, for example, would take 70 minutes. Even if it was 3 minutes per set, it would be 60 minutes for that workout.

[.V.]

Do less sets. Max OT reccomends 6-9 heavy sets per body part. Rest is important and variable - 2-3 minutes between sets. I've found that if you take closer to 3, you have more energy to put more intensity into each rep.

Good luck with it, but it does appear that the volume is going to be a little high. Give it a shot and take out what you need to take out.

[skyman]

Some of the large sets include warm ups since that's what I start off with ( Bench, Squats, and Deads ). Are those counted as part of the 45 minutes?

[tweeter]

if the 1st 5 sets of ur bench like you say are your warmup/accumative sets then yes ur fine, according to max-ot, that is of course if you follow their "warmups" to the T

[skyman]

I dropped my bench to 5 sets and got rid of the dumbell press.

Bench ( sets x reps @ weight )
1x8@135
1x8@185
3x4@245

Incline
3x6@205