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Mike Mentzer’s modified old school “most productive” two-day split
Workout 1 (Day A) of Mentzer’s Routine
Leg Exercises
i. Super Set of {Leg Extensions and Leg Presses}
—{1 Super Set} x 6-8 Reps
ii. Squats
—1 Set x 6-8 Reps
iii. Leg Curls
—2 Sets x 6-8 Reps
iv. Calf Raises
—2 Sets x 6-8 Reps
v. Toe Presses
—1 Set of 6-8 Reps
Chest Exercises
i. Super Set of {Dumbbell Flyes or Pec Deck}
—{1-2 Super Set} x 6-8 Reps
ii. Incline Presses
—1 Set of 6-8 Reps
iii. Chest Dips
—2 Set of 6-8 Reps
Triceps Exercises
i. Super Set of {Triceps Pushdowns}
—{1 Super Set} of 6-8 Reps
ii. Triceps Dips
—1 Set of 6-8 Reps
iii. Lying Triceps Extensions
—2 Set of 6-8 Reps
Mods/Accessories:
Core, Hip Abductors, Glutes, Push Sled, Battle ropes
Workout 2 (Day b) of Mentzer’s Routine
Back Exercises
i. Super Set of {Nautilus Pullovers}
—{2 Super Sets} of 6-8 Reps
ii. Close Grip Pulldowns
—1 Set of 6-8 Reps
iii. Bent-Over Barbell Rows
—2 Set of 6-8 Reps
Traps Exercises
i. Super Set of {Universal Machine Shrugs}
—{2 Super Sets} of 6-8 Reps
ii. Upright Rows
—1 Set of 6-8 Reps
Shoulder Exercises
i. Super Set of {Nautilus Laterals}
—{2 Super Sets} of 6-8 Reps
ii. Nautilus Presses
—1 Set of 6-8 Reps
iii. Rear Delt Rows
—2 Set of 6-8 Reps
Biceps Exercises
i. Standing Barbell Curls
—1 Set of 6-8 Reps
ii. Concentration Curls
—2 Set of 6-8 Reps
Mods/Accessories:
Deadlifts, Rotators, Pull sled, Climbing ropes, Forearms, Weighted carries
Workout 1 (Day A) of Mentzer’s Routine
Leg Exercises
i. Super Set of {Leg Extensions and Leg Presses}
—{1 Super Set} x 6-8 Reps
ii. Squats
—1 Set x 6-8 Reps
iii. Leg Curls
—2 Sets x 6-8 Reps
iv. Calf Raises
—2 Sets x 6-8 Reps
v. Toe Presses
—1 Set of 6-8 Reps
Chest Exercises
i. Super Set of {Dumbbell Flyes or Pec Deck}
—{1-2 Super Set} x 6-8 Reps
ii. Incline Presses
—1 Set of 6-8 Reps
iii. Chest Dips
—2 Set of 6-8 Reps
Triceps Exercises
i. Super Set of {Triceps Pushdowns}
—{1 Super Set} of 6-8 Reps
ii. Triceps Dips
—1 Set of 6-8 Reps
iii. Lying Triceps Extensions
—2 Set of 6-8 Reps
Mods/Accessories:
Core, Hip Abductors, Glutes, Push Sled, Battle ropes
Workout 2 (Day b) of Mentzer’s Routine
Back Exercises
i. Super Set of {Nautilus Pullovers}
—{2 Super Sets} of 6-8 Reps
ii. Close Grip Pulldowns
—1 Set of 6-8 Reps
iii. Bent-Over Barbell Rows
—2 Set of 6-8 Reps
Traps Exercises
i. Super Set of {Universal Machine Shrugs}
—{2 Super Sets} of 6-8 Reps
ii. Upright Rows
—1 Set of 6-8 Reps
Shoulder Exercises
i. Super Set of {Nautilus Laterals}
—{2 Super Sets} of 6-8 Reps
ii. Nautilus Presses
—1 Set of 6-8 Reps
iii. Rear Delt Rows
—2 Set of 6-8 Reps
Biceps Exercises
i. Standing Barbell Curls
—1 Set of 6-8 Reps
ii. Concentration Curls
—2 Set of 6-8 Reps
Mods/Accessories:
Deadlifts, Rotators, Pull sled, Climbing ropes, Forearms, Weighted carries