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Started By Heavy_Duty_HITman (Des Moines, Iowa, U.S.A.)

Started on: 10/28/2009 2:08:15 PM, viewed 717 times
HITman′s New Routine

This is my new routine and ideas for cardio to go with my routine. I am currently working toward getting in shape for my wedding and my first natural bodybuilding competition in May. So far I am I have just put on a little extra bodyfat due to the stress of planning a wedding but here is the routine. Just for you info it is base on the Ideal Routine from High Intensity Training the Mike Mentzer Way.

Workout 1: Chest and Back

DB or Machine Flyes 1-6×10

supersetted with

Dips/Decline Press 1-2×4

Straight Arm Pulldown 1-6×10

supersetted with

Hammer Strength Iso Pulldown(underhand) 1-4×6

Hammer Strenght Machine Row 1-6×10

Behind the Back Upright Row 1-6×10

Trap Bar Deadlift 1-6×10

Workout 2 Legs

Leg Ext/Front Squat 1-10×15

supersetted with

Leg Press 1-10×15

Leg Curl 1-10-x15

Toe Presses 1-12×20

Workout 3 Shoulders and Arms

Machine/DB Lateral 1-6×10

Reverse Flye or BO Lateral 1-6×10

Tricep Pressdown 1-6×10

supersetted with

Hammer Strength Dips 1-3×5

Scott Curls(Steep angle preacher curls) 1-6×10

supersetted with

Barbell Curls 1-2×4

Workout 4 HIIT Cardio

One 15-20 min session.

This would work the legs for a second run before starting the cycle over. This idea is based on the fact MM added a second leg day in the book I mentioned, but since HIIT cardio will work the legs and I need to lose bodyfat this would have the same effect per′se as an actual workout.

I will also like comments, critques, or suggestion on this routine and my ideas. I will also be posting my workout journal here also so that you can all follow allow on my road to a placing in the contest in May. My journal will be very thorough with measurements, calories, diet, along with the workout log. I will hope to have video soon too.

So let me know what you think,


The Heavy Duty HITman

This Topic has 2 Replies: Displaying out of Replies:

smanjh (somewhere in, the USA, U.S.A.) on 11/1/2009 10:59:12 PM

I like it, good luck.

coomo (brentwood, cm14, uk) on 11/4/2009 3:56:26 PM

Adding"cardio" will not have the same effect as a w/o also cardio, is not an efficient way to burn fat.Calorie restriction is.Perform the w/o as MM intended, cut back on the calories, and forget "cardio"

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