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Mike Mentzer Workout Plan

Mike Mentzer's High Intensity Training (HIT), which sports science has conclusively proved that it is the most efficient way to build muscle.

Over the years Mike developed a training routine that he said worked for his genetics he was born with.

His workout routine listed below is what he said he stuck to throughout his professional bodybuilding career. He would either train half the workout on one day and return the next day to complete the workout or he would complete the whole workout and rest the following day.

He would always endeavor to push himself just a little bit farther than he did in his last workout. He would either decrease the resting time between sets or increase the weight he was lifting for the reps listed in the routine. Just like Arnold he said intensity is everything when trying to build muscle.

Workout 1:
Legs with little or no rest between sets, done as a superset
Leg extensions 1 set of 6-8 reps
Leg presses 1 set of 6-8 reps
Squats 1 set of 6-8 reps
Leg curls 2 sets of 6-8 reps
Calf raises 2 sets of 6-8 reps
Toe presses 1 reps of 6-8 reps
Chest also done as a superset with little or no rest between sets.
Dumbbell flyes/pec deck 1 or 2 sets of 6-8 reps
Incline presses 1 or 2 sets of 6-8 reps
Dips 2 sets of 6-8 reps
Triceps also done as a superset with little or no rest between sets.
Pushdowns 1 set of 6-8 reps
Dips 1 set of 6-8 reps
Lying triceps extensions 2 sets of 6-8 reps

Workout 2:
Nautilus pullovers 2 sets of 6-8 reps
Close-grip pulldowns 2 sets of 6-8 reps
Bent-over barbell rows 2 sets of 6-8 reps
Universal machine shrugs 2 sets of 6-8 reps
Upright rows 2 sets of 6-8 reps
Nautilus laterals 2 sets of 6-8 reps
Nautilus presses 2 sets of 6-8 reps
Rear-delt rows 2 sets 6-8 reps
Standing barbell curls 1 set of 6-8 reps
Concentration curls 2 sets of 6-8 reps

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