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Mike Mentzer Workout Plan PDF

This document outlines a 4 day per week workout program that focuses on different muscle groups each day: chest/back on Monday/Friday, abs/cardio on Tuesday, legs on Wednesday, biceps/triceps on Thursday, and shoulders on Saturday. Each workout includes multiple exercises performed in sets and repetitions, with some exercises performed as super sets with short rest periods in between. The total planned repetitions per workout range from 200-450 depending on the muscle groups and day of the week.

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29 views2 pages

Mike Mentzer Workout Plan PDF

This document outlines a 4 day per week workout program that focuses on different muscle groups each day: chest/back on Monday/Friday, abs/cardio on Tuesday, legs on Wednesday, biceps/triceps on Thursday, and shoulders on Saturday. Each workout includes multiple exercises performed in sets and repetitions, with some exercises performed as super sets with short rest periods in between. The total planned repetitions per workout range from 200-450 depending on the muscle groups and day of the week.

Uploaded by

Anonymous qbVwlGk
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

Exercises (M/F) Sets Reps

Chest/Back
Bench Press 5 12, 10, 8, 6, 4 = 40
Bent Over Row (Barbell) 4 12, 10, 8, 8 = 38
Incline Bench Press 5 12, 10, 8, 6, 4 = 40
Wide-Grip Pull-Ups 5 15, 12, 10, 8, 8 = 53
Pec-Dec Flyes 4 12, 10, 8, 6 = 36
Chin-Up 5 15, 12, 10, 8, 8 = 53
Dips - Chest 4 12, 10, 8, 6 = 36
Seated Cable Rows 4 12, 12, 10, 10 = 44 Note: Super Set Colors together
Pull-Overs 3 15 Each Set = 45 with a 1-2 min break between
sets.
T-Bar/Dumbbell Row 4 15, 12, 8, 6 = 41
10 EXERCISES 43 426 Reps
Exercises (T) Sets Reps
Abs/Cardio
Crunches 4 20 = 80
Planks 4 30 Secs Each = 2 min
Bosu Ball – Mtn Climbers 4 20 = 80
Russian Twists – Med Ball 4 20 = 80
Hanging Leg Lifts 4 20 = 80 Note: 30 secs – 1 min
Side Plank / Dips 4 20 = 80 break between sets.
HIIT Cardio – 30 sec on/off 1 20 Min Total
7 EXERCISES 26 400 Reps

Exercises (W) Sets Reps


Legs
Barbell Squat 4 12, 10, 8, 6 = 36
Deadlift 3 10, 8, 6 = 24
Leg Press 4 12, 10, 8, 6 = 36
Pistol Squats 3 10, 10, 8 = 28
Leg Extension 4 12, 10, 10, 8 = 40
Leg Curl 4 12, 10, 10, 8 = 40
Calf Raises 3 20 = 60
7 EXERCISE 25 204 Reps
Exercises (TH) Sets Reps
Biceps/Triceps
Cable Curls 4 15, 12, 10, 8 = 45
T-Bar Push Down 4 15, 12, 10, 8 = 45
Standing Dumbbell Curls 5 12, 12, 10, 8, 6 = 48
Laying Triceps Extension 5 12, 12, 10, 8, 6 = 48
Arm-Blaster Curls 3 10, 8, 6 = 24
Seated Tri Extension 3 10, 8, 6 = 24
Cable Rope Curls 5 12, 12, 10, 8, 6 = 48
Rope Pulldowns 5 12, 12, 10, 8, 6 = 48 Note: Super Set Colors together
One-Arm Cable Curl 5 12, 12, 10, 8, 6 = 48 with a 1-2 min break between
sets.
Tri Cable Kick Back 5 12, 12, 10, 8, 6 = 48
10 EXERCISES 44 426 Reps

Exercises (M/F) Sets Reps


Chest/Back
Bench Press 5 12, 10, 8, 6, 4 = 40
Bent Over Row (Barbell) 4 12, 10, 8, 8 = 38
Incline Bench Press 5 12, 10, 8, 6, 4 = 40
Wide-Grip Pull-Ups 5 15, 12, 10, 8, 8 = 53
Pec-Dec Flyes 4 12, 10, 8, 6 = 36
Chin-Up 5 15, 12, 10, 8, 8 = 53
Note: Super Set Colors
Dips - Chest 4 12, 10, 8, 6 = 36
together with a 1-2 min break
Seated Cable Rows 4 12, 12, 10, 10 = 44 between sets.
Pull-Overs 3 15 Each Set = 45
T-Bar/Dumbbell Row 4 15, 12, 8, 6 = 41
HIIT Cardio – 30 secs on/off 1 20 Min Total
10 EXERCISES 43 426 Reps

Exercises (Sat) Sets Reps


Shoulders
Shoulder Press (Barbell) 4 15, 12, 8, 6 = 41
Upright Barbell Row 4 12, 10, 10, 8 = 40
Rear Deltoid Flyes 4 12, 10, 8, 6 = 36
Side Lateral Cable Raise 3 10, 10, 8 = 28
Plate Raise (Bus Drivers) 3 12, 10, 10 = 32
Machine Shoulder Press 4 15, 12, 12, 8 = 47
HIIT Cardio – 30 secs on/off 1 20 Min Total
6 EXERCISES 22 224 Reps

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