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Mike Mentzer - Heavy Duty

4.45 ∙ 838 downloads

High-intensity training with low volume and sufficient recovery time.

Santiago GobbeeBy Santiago Gobbee

Day 3 Shoulders/Arms

exercise
Barbell Standing Military Press

1 sets x 5 reps

exercise
Lateral Raise

1 sets x 10 reps

exercise
Dumbbell Rear Delt Fly

1 sets x 6 reps

exercise
Barbell Curl

1 sets x 8 reps

exercise
Hammer Grip Pull-up on Dip Cage

1 sets x 5 reps

exercise
Triceps Pushdown

1 sets x 10 reps

exercise
Weighted Tricep Dips

1 sets x 8 reps

Day 2 Legs

exercise
Full Squat

2 sets x 6 reps

exercise
Lever Leg Extension

1 sets x 18 reps

exercise
Lever Seated Leg Curl

1 sets x 10 reps

exercise
Hack Calf Raise

1 sets x 10 reps

exercise
Lever Seated Hip Abduction

1 sets x 12 reps

exercise
Cable Kneeling Crunch

2 sets x 25 reps

Day 1 Chest/Back

exercise
Lever Pec Deck Fly

1 sets x 6 reps

exercise
Incline Bench Press

1 sets x 6 reps

exercise
Cable Standing Lat Pushdown

1 sets x 6 reps

exercise
Cable Lateral Pulldown with V-bar

1 sets x 6 reps

exercise
Dumbbell Shrug

2 sets x 20 reps

exercise
Barbell Sumo Deadlift

4 sets x 5 reps

exercise
Cable Kneeling Crunch

2 sets x 25 reps

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