Workout Routine

Free

Mike Mentzer Program 2.0

by MartinWantBig

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Every single set should be pushed to absolute failure super set are as followed (pec deck-chest press machine.. leg extension-leg press. pullovers-pull down. Shrugs-upright row. Lateral raise-shoulder press. Straight bar curl- chin ups ) Do 1-2 supersets No more than 10 sec in-between the machines ( only supersets if it isn't a superset rest as long as needed) possibly do rest pause on incline chest bress do let's say 4 reps on it to failure go down in weight rest for no more than 7 seconds and do at least two more reps and repeat so every reps feels like a maximum effort rep Make sure you use a straight bar for bicep DO NOT USE EZ BAR Do workout 1 and the next day 2 then have a rest day and do 3 and 4, rest day and repeat

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

leg extension

2×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

leg press

2×8

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

squat

1×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

leg curl

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

calf raise

4×15

Workout 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bench press

3×8

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Pec Deck

2×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

bench press

2×8

Weighted Dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

Weighted Dips

2×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

tricep pushdown

1×8

Dips

Set
Reps
Rest time
1
8
100 sec

Dips

1×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

triceps extension

2×8

Workout 3

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

pullup

2×8

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

lat pullover

2×8

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

close grip lat pulldown

2×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

barbell row

2×8

Straight bar bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Straight bar bicep curl

1×8

close grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

close grip pull up

1×8

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

concentration curl

2×8

Workout 4

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

shrug

2×8

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

upright row

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lateral raise

3×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

seated shoulder press

2×8

Rear-delt row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Rear-delt row

3×8