Mike Mentzer – a childhood bodybuilder was a fan of high-intensity workouts. He began to lift heavy sets of weights when he was young. His father used to encourage him to focus on his bodybuilding career. He loved high-intensity workouts with a heavy-duty variation. His rule for the workout was ” Lesser reps, Heavier weights”. Even after his shoulder injury, he didn’t give up his love for bodybuilding. Instead, he tried and tried and was successful in lifting weight. He made his comeback in IFBB Mr America where he stood at 3rd place. We can say this was a great comeback by a great man. Let’s have a look at his workout routine & Diet Plan.
Mike Mentzer Current Body Details
Mike Mentzer Height – 173 cm / 5’8″
Mike Mentzer Weight – 102 kg / 225 pounds
Mike Mentzer Workout Routine
Monday & Thursday
Legs workout.
Mike Mentzer started his workout routine from the leg curls. With each set of reps, he forced himself to do more and more. He believed that taking rest in between the training can gradually decrease his efficiency of the workout. Let’s have a look at the exercises.
- Leg curls – 2 sets of 6-8 reps
- Calf raises – 2 sets of 6-8 reps
- Toe press – 3 sets of 6-8 reps
- Leg extension & press – 1 set of 6-8 reps
- Squats – 1-2 sets of 6-8 reps
Chest workout.
He hits his chest workout with heavyweight. He tried to perform four different types of exercises at an average of 6-8 reps and each of 1-2 sets.
- Dumbbell flyes or double cable crossover
- Incline press.
- Heavy Incline flyes.
Triceps workout.
Next, we’ll talk about different exercises that helped him to maintain his triceps. For proper maintenance of his triceps, he began his exercise with lower weights and tried to increase it at every step.
- Pushdowns – 1 set of 6-8 reps
- Dips – 1 set of 6-8 reps
- Lying triceps extensions – 2 sets of 6-8 reps
Tuesday & Friday.
On Tuesday, Mike Mentzer focused on back, traps, delts and biceps. He tried different types of exercises to maintain his stronger massive body. He preferred using three different techniques – forced reps, negative reps, and rest-pause to meet his targets.
Back workout
He hits his target by six different exercises at an average of 6-8 reps and each of 2 sets
- Nautilus pullovers
- Close-grip pulldowns
- Bent-over barbell rows
- Stiff Arm Pullover
- Close grip palms-up chins
- One-arm dumbbell rows
Traps workout
He performed two different types of exercises at an average of 6-8 reps. He preferred to perform two sets of each exercise.
- Universal machine shrugs
- Upright rows
Delts workout
He hits his target by five new types of exercises at an average of 2 sets, each of 6-8 reps.
- Concentration curls
- Standing barbell curls
- Bent over laterals
- Press behind neck
- Dumbbell laterals
With a power pack of exercises, Mike Mentzer followed a strict diet plan too. His diet plan included Milk, high-protein group items, Fruits, Cereals and Grain Foods. Multivitamins, BCAA, Pre-workout and Protein shake are some supplements Mike Mentzer preferred to fuel his gains. We hope this article will give you an idea about Mike Mentzer Workout Routine and diet plan.