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Routines & Programs Forum:
Started By Whodawg (Gainesville, GA, U.S.A.)

Started on: 3/23/2004 11:44:55 AM, viewed 952 times
Critque my routine and help with final touches

2 Day Split

H.I.T. Workout #1

Barbell Moderate Incline Bench Press

Dumbell Fly Flat Bench

*superset with

Dumbell High Incline Bench Press

Dip (w/little rest from previous D.B. Incline)

Overhead Press

Barbell Close Grip Bench Press

H.I.T. Workout # 2

Dumbbell Rows

*superset with

Close-Grip, Palms-UP Pulldown

Stiff Leg Deadlift (trap bar)

Dumbbell Bicep Curl

3 Ab exercises at end of each workout


>Would you change the order of exercises or any of the exercises?

>I like to do trap bar tradtionial deadlifts instead of squats, but I am not sure which above routine to put them in and where in the order.

>Calf Raises: which routine and where.

>I have thought about adding a 3rd split just for legs, but I am thinking 3 days a week might be to much. The above routine hits one body part per week in two separate workouts and I believe it minimizes overlapping(does it?)

>Should Dumbbell Laterals be added to routine # 1, maybe in a superset?

Thanks for any input

This Topic has 9 Replies: Displaying out of Replies:

Zeus (HIT, Mike, Sweden) on 3/23/2004 1:18:15 PM

Ok, I´ll try first. This is my opinions only. Take it for what it´s worth!

H.I.T. Workout #1

To much stress for shoulders and triceps!

H.I.T. Workout # 2

To much stress for biceps (a little less for shoulders)!

I just copy and paste and delete some exercises like I think would be better, but maybe not the best option!

H.I.T. Workout #1

Dumbell Fly Flat Bench

*superset with

Barbell Moderate Incline Bench Press

Stiff Leg Deadlift (trap bar)

Calf Raises

H.I.T. Workout # 2

Dumbbell Rows (alternated with Dumbbell Bicep Curl)

*superset with

Close-Grip, Palms-UP Pulldown

Dips (alternated with Overhead Press)

Crunches (or some ab-exercises with weights)

Some thoughts!

If you gonna try 2 workouts/week, every 2:nd or 3:rd week I would suggest you skip the superset and only go for one of thoose exercises. That would depend on your recovery ability, watch your logg-book!

Answers to your questions:

1. Yes, see earlier.

2. I wouldn´t put them in the same workout as the other back exercises.

3. I think you can swith the order between crunches and calf raises.

4. It would be better if you could do 3 workouts with moore rest days.

5. No, you will hit the shoulders enough from pressing exercises.

Be well, train hard and think smart!

Analyzer (CDA, id, U.S.A.) on 3/23/2004 2:07:30 PM

I′m not sure if I missed something but where are squats or DL′s? No quad exercises then?

I agree with Zeus, I′d drop a bunch there. I′d go for more recovery, maybe like

Workout 1




Workout 2




With SLDL′s you can elimate rowing as these hit your midback well, the pulldowns will hit your lats and biceps very well. SLDL′s will also hit the traps.

Calves are calves LOL

Dips will hit your chest and tris very well, and even your shoulders, but if your not feeling like it′s enough, the OHP, or maybe just do top range OHP for the side delts.

Squats- Unless like a said, I missed something, maybe bad knees? I′d do squats or legpress, etc. Quads and glutes.

My personal opinion… I′d replace SLDL with leg curls and save my back 🙂


Analyzer (CDA, id, U.S.A.) on 3/23/2004 2:13:52 PM

More options

workout one

Bench, rows, OHP, Pulldowns

workout two

Squats, leg curls, calves, abs

This could then be further split later for more recovery

workout one

Bench, OHP

Woriout two

Squats, leg curls

Workout three

Row′s pulldowns

Workout four

Calves, abs

Then when super advanced split one more time.

If you want more volume to start with and like iso exercises try

workout one

Bench OR dips, laterals, flies, pressdowns

Workout two

Squats OR legpress, leg ext, leg curls, calves

Workout three

Pulldowns OR Rows, Curls, shrugs, abs


Golgo13 (San Francisco, CA, U.S.A.) on 3/23/2004 2:26:39 PM


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