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Mentzer routine - with out legs.
General
Beginner
Barbell
Plan Details
The Mentzer routine - with out legs. routine by tofubento is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Mentzer - Back and Arms
12 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
43 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 2
Mentzer - Chest and Shoulders
9 exercises
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
