First I just want to say that I have been reading this board for a long time but I barely ever post. I have been using MAX OT for about a week and I was wondering why do I spend more time in the gym than usual? Form what I’ve read im supposed to spend between 30-45 min. in working not including warm-ups, but I seem to be in the gym for an hour and a half! Here is my split and workout…
MONDAY- Biceps and Triceps- heavy 4-6 reps
• Biceps- straight bar curls+ warmup (6 total sets, 4 warmup)
Alternate dumbbell curls (3 sets)
Straight bar cable curls (2 sets)
• Triceps- Straight bar cable press downs (6 total sets, 4 warmup)
Skull crushers behind head (3 sets)
Dumbbell extensions (2 sets)
TUESDAY- Legs, calves(6-8 reps), and abs(8-10 reps)
• Legs- squats(6 sets, 4 warmup)
Scissor squats(3 sets)
Straight leg deadlift (2 sets)
• Calves- standing calf raises (6 sets, 2 warmup)
• Abs- cable pulldowns (4 sets, 2 warmup)
Incline situps (3 sets weighted)
WEDNESDAY- off
THURSDAY- Chest and forearms
• Chest- flat bench- (6 sets, 3 warmup)
Incline bench(2 sets)
Flat dumbbell press (3 sets)
• Forearms- reverse grip curls(4 sets, 2 warmup)
Rope (3 sets heavy)
FRIDAY- shoulders, traps, and abs
• Shoulders- military press(6 sets, 3 warmup)
Dumbbell press(3 sets)
Side laterals(2 sets)
• Traps- dumbbell shrug(3 sets)
Barbell shrug(2 sets)
• Abs- cable pulldowns(4 sets, 2 warmup)
Incline situp( 3 sets weighted)
SATURDAY- Back
• Back- deadlifts(6 sets, 3 warmup)
t-bar rows(2 sets)
v-bar pulldowns(2 sets)
weighted pull-ups(2 sets)
SUNDAY- off
Am I doing too many warmup sets or just taking too long of breaks? I have read the entire MAX OT program and the MONSTER TRICEPS thread, which by the way is very impressive. I just don’t understand and don’t want to diminish my results by doing this wrong. Sorry for the long post but thanks for your help!