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Upper

Mentzer Heavy Duty - Chest & Back (Day 1)

Chest and back. One all-out set to failure per exercise, 4 total working sets.

  • Biceps
  • Calves
  • Chest
  • Forearms
  • Glutes
  • Hamstrings
  • Lats
  • Lower Back
  • Middle Back
  • Quadriceps
  • Shoulders
  • Traps
  • Triceps

The workout

  1. Pec deck (to failure)1 × 6-12
  2. Incline press, superset (to failure)1 × 6-12
  3. Close-grip palms-up pulldown1 × 6-12
  4. Deadlift (near failure)1 × 6-12
Try it in the app
Credit where it is due

This workout was adapted from Mentzer’s Ideal Routine on mikementzer.org.