T Nation

Trying Out Max-OT

Monday â?? Back & Biceps

Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Barbell Bent Row 2 x 4-6
Straight Bar Curls 3 x 4-6
Dumbell Hammer Curls 2 x 4-6

Tuesday â?? Chest & Triceps

Barbell Incline Bench Press 3 x 4-6
Flat Dumbbell Bench Press 3 x 4-6
Dips 2 x 4-6
Lying Triceps Extensions 3 x 4-6
Cable Press Downs 2 x 4-6

Thursday â?? Legs & Abs

Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Cable Crunches 3 x 8-10
Hanging Leg Raises 2 x 8-10

Friday â?? Shoulders & Calves

Dumbbell Shoulder Press 3 x 4-6
Military Press 2 x 4-6
Dumbbell Side Laterals 2 x 6-8
Dumbbell Bent Over Laterals 2 x 6-8
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8

DOes this look good?

Hope to gain some size

Not horrible what are your current lifts and hows your diet you wont gain a pound with out proper nutrition

deadlift 140kg x 5 (good form)
squat 130kg x 4 (below parallel)
bp 100kg x 2

my diet is 3400 kcal, lot of fish, lean red meat, eggs, whey. rice, buckwheat, potatoes. olive oil. pretty standard, solid. 5 big meals a day + post workout.


Nvm saw max ot

I love training Max-OT style, made some good strength gains there a year back or so. If I might make one suggestion, it would be to change the rep range on triceps isolation exercises, especially any overhead or lying extension. Doing those for low reps gives lifters elbow pain somewhere down the road.

Hamstrings could use a bit more love. You’ve got a contraction movement (curls) and a compound movement (DL), but no stretching movement (stiff-leg DL, DB RDL’s, BB RDL, etc.)

Youll do fine like this, just add in 2 sets of SLDLs or RDLs and eat big