Hey everyone i've done HST and liked it but decided to switch it up a little so i'm going to try out MAX-OT and see if it works for me. But first some background info on me.
21 5'8" 233 pounds Body fat = 28% (measured using electronic pulse machine forgot what it's called)
My primary goal is to lose fat, my secondary goal is to gain lean muscle.
I plan on doing MAX-OT with Guerilla Cardio.
Since this is my first time doing a MAX-OT workout i'm going to stick with the program on the AST site. (but i will modify some of the exercises)
For now this is my split
Monday: Legs/Back
Squats
Leg Press 3 sets
Stiff Leg Deadlifts 2 sets
Horizontal Calf Press 2 sets
Lat Pull-downs (in front) 3 sets
Seated Cable Rows 2 sets
Hyper Extensions (Weighted) 2 sets
Tuesday: Chest
Flat Dumbbell Bench Press 3 sets
Incline Dumbbell Bench Press 3 sets
Dips (Weighted) 2 sets
Wednesday: Max-OT Cardio
Thursday: Shoulders
Military Barbell Press 3 sets
Seated Dumbbell Press 2 sets
Standing Side Lateral Dumbbell Raises 2 sets
Barbell Shrugs 2 sets
Upright Rows (close grip) 2 sets
Friday: Max-OT Cardio
Saturday: Arms
Straight Bar Curls 2 sets
Alternating Dumbbell Curls 2 sets
Straight bar Cable Curls 1 set
Cable Push-downs 2 sets
Lying Tricep Extensions 2 sets
Dumbbell Kickbacks 1 set
Saturday: Max-OT Cardio
Sunday: Rest
As far as my diet, i don't have one planned out as of yet but basically, cutting out fast foods, fried foods, sweets etc... no carbs after 6pm. Gotta really concentrate on getting that water in me also lol.
Also supplementing with ON Chocolate Whey protein.
Would appreciate it if you guys would critique my routine. You probably notice that i took the 5 day split and turned it into 4 days (i'm really emphasizing on shedding the fat so i wanted an extra day of cardio in.
Linear Mode
