Mike Mentzer’s 4 day workout plan (Day 4)
Original Music by David Meaker YouTube creator.
Mike Mentzer‘s 4 day Routine:
Day 1
Chest
1. Peck deck 6 - 10 reps to failure
Superset
2. Incline Press
Back
1. Close grip palms up pull downs
2. Deadlifts
Day 2
Legs
1. leg extensions(8 - 15 reps)
2. Leg press (8 - 15 reps)
3. Standing calf raises (12 - 20 reps)
Day 3 - Delts & Arms
Delts
1. Dumbbell laterals (6 - 10 reps)
2. Bentover dumbbell laterals (6 - 10 reps)
Reverse peck deck (6 - 10 reps)
Arms
1. Barbell Curls (6 - 10 reps)
2. Tricep press downs (6 - 10 reps)
3. {superset} Dips (3 - 5 reps)
Day 4
Legs
1. leg Extensions (static hold 10-15 secs)
2. Squats (superset) 8-15 reps to failure
3. Standing calf raises (12-20 reps)
All exercises involved:
96 hours later is day four legs. Yes, legs again. This time you will start with leg extensions and follow immediately a super set fashion with Smith machine or free weight squats. But don't do hack squats unless absolutely forced to do so. Hack squats are not very productive and they stress the knees inordinately. You will perform the leg extensions differently this time.
Using approximately £30 more than the last time, when you perform the leg extension with the leg press you will do but one positive Rep, lifting the lower legs until they are in the straight leg lock knee position. You will hold that position statically. This is called a static hold Rep The weight will be sufficiently heavy so that you're limited to holding the straight leg lock knee position for approximately 10 to 25 seconds.
There will come a point during that period, of course, when you won't be able to hold it anymore and you'll say to yourself, if I don't start to lower this thing in the next moment or two, it's going to go crashing down. Do not let that happen when you recognize it's necessary, lower the legs slowly and control negative fashion. Not hyper slow or imperceptibly slow, but under strict control all the way down to the bottom. And make sure that you keep your buttocks planted firmly in the seat.
As there is a tendency to want to come up off the seat when your thighs are burning and torque it down, do not torque it down lower with the strength of the thigh muscles alone. Then proceed immediately to the squat and perform 8 to 15 reps to failure. Take a rest for a couple minutes, go get some water and finish once again with a set of standing calf raises 12 to 20 and then four days later.
You start over with day one and repeat the four workout protocol as already described. Whenever I have a superset listed as with Pectec and incline press or Leg extension leg press or leg extension squat, start the warm up on the second exercise. For instance, when performing the leg extension squat superset if you start with the leg extensions without having first warmed up the glutes, spinal erectors, and so forth.
By doing a couple of sets of squats. First off, as you finish the leg extension and you're heading to the squat, you'll say to yourself, but my goodness, I forgot the warm up for the squat. Same thing with the incline press and the leg press. By warming up on the second exercise first, you cover all your bases in terms of a warm up, and you'll also have the weight set on that exercise so that you may perform a true superset.
Where one exercise is followed immediately by another with no rest in between. And please don't change the sequence of exercises I've listed. Everything I've given you here was for a good reason, which is not to say that you can't periodically change exercises, Although I would be hesitant as the exercises listed are all the best ones for the muscles involved and don't make the mistake of gauging or evaluating the success of any one of these workouts.
By the standard of feeling whether or not you get sore or achieve a pump, I see certain people who have been training at Gold's Gym in Venice, CA for hours every day for years. If achieving a pump was a surefire indication that growth was stimulated, these people would have 28 inch arms by now as they get pumped every time they work out. The pump, of course, is only temporary and does not indicate that growth was stimulated.
And if getting sore was necessary, I never would have won a physique title as I almost literally never got sore, usually only after a layoff. You can only evaluate the success of any one of these workouts by whether or not you're stronger the next time you perform that workout, so keep a training journal as described in the value added booklet. I would suggest that if you have been training recently without a layoff prior to the time you intend to start this program.
Take a break entirely from training for two to three weeks. Having been overtrained, you've made a deep, too deep and inroad into your body's recovery ability.
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