I started last week , and did everything the Max - Ot way minus legs. Today im going to do arms.
Surprisingly (sp) i had a good pump from chest!!! with 9 sets total, wich is a lot less than i normally do. Maybe i will drop to 8, wich is the first program they teach on the manual. And when i did back i got very happy with the poundages , for a total of 10 sets
Shoulders was good too, and today im going to see how i feel with arms...
My routine was something like
*****************
Chest
Bench Press
warm-ups, acclimations then
3 sets, 4-6 reps
incline bench press
3 sets, 4-6
dips
3 sets , 4-6
***********************
Back
behind the back pulldowns
3 sets 4-6
bent over rows
3 sets , 4-6
close grip pull downs
2 sets , 4-6
close grip rows (cable)
2 sets, 4-6
Shrugs
3 sets - 4-6
**********************
shoulders
barbell military presses
3 sets, 4-6
side laterals
3 sets, 4-6
bent over raises
3 sets, 4-6 (very heavy on this, good ego buster LOL)
**************
legs (not Max OT yet, still high volume, but lot less than in the past)
***************************
arms (first day today)
barbell curls
2 sets, 4-6
alt dumbell curls
2 sets, 4-6
hammer curls (both arms, same time)
2 sets, 4-6
skull crushers
2 sets, 4-6
press downs
2 sets, 4-6
french presses (dumbell)
2 sets, 4-6