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Legends Workout Routine

The document outlines Mike Mentzer's 4 day workout routine which focuses on different body parts each day including chest and back, legs and abs, shoulders and arms, and repeating legs and abs. It also outlines Tom Platz's 5 day full body workout routine focusing on different body parts and exercises each day.

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vvaisakh980
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220 views4 pages

Legends Workout Routine

The document outlines Mike Mentzer's 4 day workout routine which focuses on different body parts each day including chest and back, legs and abs, shoulders and arms, and repeating legs and abs. It also outlines Tom Platz's 5 day full body workout routine focusing on different body parts and exercises each day.

Uploaded by

vvaisakh980
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MIKE MENTZER'S REAL WORKOUT

ROUTINE & DIET PLAN


 Day one: chest and back
 Day two: legs, calves, and abs
 Day three: shoulders, biceps, and triceps
 Day four: legs, calves, and abs

Day One: Chest and Back


1. Superset: dumbbell chest fly + incline bench press
2. Superset: straight arm lat pulldown + lat pulldown with supinated grip
3. Deadlift
Day Two: Legs, Calves, and Abs
 Superset: leg extension + leg press
 Standing calf raise
 Sit-ups
Day Three: Shoulders and Arms
 Superset: dumbbell lateral raise + reverse dumbbell fly
 Lat pulldown with supinated grip
 Superset: triceps pushdown + dips
Day Four: Legs, Calves, and Abs
 Same as Day Two

Take one or two rest days, then start the Mike Mentzer Workout Routine
over from day one.
Tom Platz Full Workout Routine
DAY 1: CHEST (A.M.)

Incline Dumbbell Press — 5-6 x 10-20 reps

Dumbbell Fly — 5-6 x 10-20 reps

Pec Deck Fly — 5-6 x 10-20 reps

Weighted Dip — 3-4 x failure (drop sets)

DAY 1: BACK (P.M.)

Pullup — 8-10 x 15-30 reps

Pulldown — 8-10 x 20-40 reps

T-Bar Row — 5-6 x 10-15 reps

Low Cable Row — 4-5 x 10-15 reps

Dumbbell Pullover — 4-5 x 10-15 reps

DAY 2: SHOULDERS

Smith Machine Military Press — 8-10 x 12-30 reps

Dumbbell Lateral — 5-6 x 12-25 reps

One-arm Cable Lateral — 3-4 x 12-20 reps

Upright Row — 4-5 x 10-15 reps

Bent-Over Dumbbell Rear Lateral — 4-5 x 10-20 reps

Machine Rear Lateral — 3-4 x 10-15 reps


DAY 3: LEGS

Barbell Squat — 7-10 x 10-30 reps

Hack Squat — 3 x 15-20 reps

Leg Extension — 5-8 x 10-15 reps

Lying Leg Curl — 5-8 x 7-20 reps

Standing Calf Raise — 3-4 x 10-15 reps

Seated Calf Raise — 3 x 10-15 reps

DAY 4: ARMS

Standing Barbell Curl — 4 x 10-15 reps

Incline Dumbbell Curl — 4 x 10-20 reps

Machine Curl — 4 x 10-20 reps

Pushdown — 4 x 10-20 reps

Close-grip Bench Press — 4 x 10-20 reps

One-arm Dumbbell Triceps Extension — 4 x 15-30 reps

Barbell Wrist Curl — 4-6 x 20-30 reps

Crunches — 2 x 100 reps

Twist — 10 minutes

Roman Chair Sit-up — 4 x 25-30 reps

DAY 5: OFF (or light cardio)

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