Based on Mike Mentzer's method

Heavy Duty

Not affiliated with or endorsed by Mike Mentzer or his estate.

One set · To failure · 96h rest

This week

0 workouts

Fully recovered

Today: Chest & Back. One all-out set per exercise, slow 4-2-4 reps, then you're done.

100%recovered

96-hour recovery window

3-day split · Day 1 of 3

5 exercises · one hard set each · slow 4-2-4 reps

1
Chest squeezePre-exhaust
Pec Deck Flyes
Machine · 1 set to failure · 6–10 reps
Bring the pads together and squeeze your chest for 2 seconds at the middle.
2
Upper chest press
Incline Machine Press
Machine · 1 set to failure · 4–8 reps
Start straight after the squeeze. Push the handles up and out, then lower for a slow 4 seconds.
3
Back squeezePre-exhaust
Machine Pullover
Machine · 1 set to failure · 6–10 reps
Let the bar stretch your arms back overhead for 2 seconds, then sweep it down to your stomach.
4
Back pull
Close-Grip Underhand Pulldowns
Machine · 1 set to failure · 6–10 reps
Pull your elbows down towards your back pockets and squeeze your back.
5
Lower back
Back Extension
Bodyweight · 1 set to failure · 8–12 reps
Lower your upper body slowly, then rise until your body is in a straight line. Do not arch past it.