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Mike Mentzer Arm Workout


The Mike Mentzer way of training was very specific about arm training which just like his other body-parts got trained twice a week using low reps and supersets. He would only select a few basic movements and combine his triceps training with his biceps training to enable the strongest "pump" effect.

When Mike developed the HIT philosophy it was built on the assumption that the same principals would be applied to all body-parts. Mike would even train his abdominals the same HIT way that he trained all his other body-parts. As far as Mike was concerned the only way to grow a muscle is to take it to the point of failure using low reps and low volume with maximum weight.

In the list of arm exercises that Mike did there are for both biceps and triceps exercises, the first two movements are done as a superset for 6 or 8 reps and then immediately moving onto the second movement without taking a break. In order to maintain high intensity this routine is completed with minimal rest between sets.

The last two movements in the list of exercises below should also be done as a superset moving from regular curls to chins without taking a break. The 6 movements listed below should be repeated twice with a maximum of three sets on all the isolated movements for biceps and triceps.

It should be noted that Mike attached a 25lbs dumbbell to his training belt when he did dips and chins. The list of his arm movements below do not include the extra weights that he attached to himself in order to reach the point of failure. Mike would also ask his training partner to assist him doing 2 forced reps and 2 negatives after he had reached failure.

Mike Mentzer Arm Routine 2 X Week

1. Cable press-downs 2 X 6 to 8 reps
SUPERSET
2. Dips 2 X 6 X 6 to 8 reps
3. Extensions 2 x 6 to 8 reps
4. Regular curls 2 x 6 to 8 reps
SUPERSET
5. Chins 2 X 6 to 8 reps
6. Preacher curls 2 X 6 to 8 reps

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