Max Ot Routine

[Swanwing]

has anyone got any feedback from using this sort of routine? i.e using the following principles?

Train only 1 or 2 muscle groups per workout/day.
Do 4 to 6 reps per set.
Do 6 to 9 total heavy sets per muscle group.
Rest 2 to 3 minutes between sets.
Each workout should last approximately 30 to 40 minutes.

i was thinking of doing the following....

CHEST AND BICEPS
flat bench 3x6 (after warm up)
inc db press 3x6
weighted dips 3x6
ez curl 3x6 (after warm up)
3x6 alternate db curl

LEGS- (this is what i am currently doing not to sure a how to go about incorporating this in to the max ot routine??)
squat 12/10/8/6
leg extension/leg press superset 3x12/8
sldl 12/10/8
leg curl 3x8
calf raises 4x25

REST

SHOULDERS AND TRICEPS
military press 3x6 (after warm up)
db shoulder press 3x6
side laterals 3x6
cgbp 3x6 (after warm up)
press downs 3x6

BACK AND TRICEPS
deadlift 3x6 (after warm up)
one arm row 3x6
lat pull down 3x6
cable row 3x6
shrugs

REST

CHEST AND BICEPS..... ETC

how does this look?

thanks

 

[djeclipse]

ummmm

 

[skullcrushin22]

has anyone got any feedback from using this sort of routine? i.e using the following principles?

Train only 1 or 2 muscle groups per workout/day.
Do 4 to 6 reps per set.
Do 6 to 9 total heavy sets per muscle group.
Rest 2 to 3 minutes between sets.
Each workout should last approximately 30 to 40 minutes.

i was thinking of doing the following....

CHEST AND BICEPS
flat bench 3x6 (after warm up)
inc db press 3x6
weighted dips 3x6
ez curl 3x6 (after warm up)
3x6 alternate db curl

LEGS- (this is what i am currently doing not to sure a how to go about incorporating this in to the max ot routine??)
squat 12/10/8/6
leg extension/leg press superset 3x12/8
sldl 12/10/8
leg curl 3x8
calf raises 4x25

REST

SHOULDERS AND TRICEPS
military press 3x6 (after warm up)
db shoulder press 3x6
side laterals 3x6
cgbp 3x6 (after warm up)
press downs 3x6

BACK AND TRICEPS
deadlift 3x6 (after warm up)
one arm row 3x6
lat pull down 3x6
cable row 3x6
shrugs

REST

CHEST AND BICEPS..... ETC

how does this look?

thanks

It not that bad of a split, not sure why youre doing triceps two days in a row. As for as the exercises go it all depends on your goals. If your going for mainly strength then it needs switched up a bit.

 

[Swanwing]

sorry that was meant to be back and traps!

 

[GUARDIAN]

r u a powerlifter or bodybuilder?

 

[Swanwing]

rugby player/bodybuilder.

trying to increase strength as well as size on this programme.
previously i had benn training for mainly hypertrophy so was keeping reps between 8-12

 

[Rage-Of-Sparta]

I remember some guy doing it awhile back..... What was his name???............. Oh, yeah Skip Lacour