emo-ogre666
Diamond
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- Nov 17, 2025
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MIKE MENTZER TRAINING PROGRAM
Workout A: 1 set of squats 8-15 reps until failure (preferable on smith machine)
Take brief rep grab a cup of water
Close grip palms up pulldowns 6-10 reps until failure (8 inch apart grip) *extreme deliberation. No quick jerking to get weight down and moving. CONTROLLED MOVEMENT 4 to 4 cadence
1 week rest
Workout B: 1 set of regular deadlifts 8-10 reps until failure (make sure you use good form so you do not hurt yourself. Slightly wider than shoulder width, hands inverted, bend so hips and butt is slightly lower then shoulder, keep back flat and head up at all times) take 1 to 2 minute rest
Dips 1 set 6 to 10 reps full muscular control (dip is upper body squat, you can not beat it)
Workout A: 1 set of squats 8-15 reps until failure (preferable on smith machine)
Take brief rep grab a cup of water
Close grip palms up pulldowns 6-10 reps until failure (8 inch apart grip) *extreme deliberation. No quick jerking to get weight down and moving. CONTROLLED MOVEMENT 4 to 4 cadence
1 week rest
Workout B: 1 set of regular deadlifts 8-10 reps until failure (make sure you use good form so you do not hurt yourself. Slightly wider than shoulder width, hands inverted, bend so hips and butt is slightly lower then shoulder, keep back flat and head up at all times) take 1 to 2 minute rest
Dips 1 set 6 to 10 reps full muscular control (dip is upper body squat, you can not beat it)
