this is not a max ot workout plan. max ot advocates 6 sets for large body parts and 4 for smaller ones. you have 9 for biceps, one of the smallest skeletal muscles…[/quote]
You’re absolutely wrong.
The plan above is not completly self-made. I just changed a few things because there are exercises I can’t do because of missing equipment.
Here is one of the original workouts from the official MAX-OT site which I edited.
Military Barbell Press 3 sets 4-6 reps
Seated Dumbbell Press 2 sets 4-6 reps
Side Lateral Raises…2 sets 4-6 reps
Rear Lateral Raises…1 set 4-6 reps
Calf Raises on Leg Press (1 foot at a time)…3 sets 6-8 reps (After warm-up)
Seated Calf Machine…2 sets 6-8 reps
Squats…3 sets 4-6 reps (After warm-up)
Leg Press…2 sets 4-6 reps
Stiff Leg Deadlifts…2 sets 4-6 reps
Incline Barbell Press…3 sets 4-6 reps (After warm-up)
Flat Barbell Bench Press…2 sets 4-6 reps
Incline Dumbbell Press…2 sets 4-6 reps
Lying Tricep Extensions…3 sets 4-6 reps (After weight acclimation)
Pushdowns…2 sets 4-6 reps
Thursday - Biceps, Forearms & Abs
Cable Crunches…3 sets 8-12 reps (After weight acclimation)
Weighted Leg Raises…3 sets 8-12 reps
Barbell Curls…3 sets 4-6 reps (After warm-up)
Dumbbell Curls…3 sets 4-6 reps
Barbell Wrist Curls…2 sets 6-8 reps
Standing Dumbbell Wrist Curls…2 sets 6-8 reps
Lat Pull-downs (To the front)…3 sets 4-6 reps (After warm-up)
V-Bar Pull-downs…2 sets 4-6 reps
Deadlifts…3 sets 4-6 reps
Barbell Shrugs…2 sets 4-6 reps
To the others, thanks for critique.