← All example workouts

Upper

Mentzer Heavy Duty - Delts & Arms (Day 3)

Delts and arms. Laterals and rear delts, then curls and a pressdown/dip superset. 5 total working sets, every one to failure.

  • Biceps
  • Chest
  • Forearms
  • Shoulders
  • Triceps

The workout

  1. Dumbbell lateral raise1 × 6-12
  2. Rear delt raise1 × 6-12
  3. Barbell curl1 × 6-12
  4. Triceps pressdown (superset)1 × 6-12
  5. Dip (or negatives)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.