AI
New member
I consider this my "Modified Mentzer Workout"
How's it going? I'm looking for some advice on my workout. Just a precursor.. I started working out again around Aug 1. I lost 15lbs and my strength has gone up almost every time I hit the gym.. Adding 1 or 2 reps on almost every exercise (sometimes significantly more).
I just want to see if you notice anything obvious that I'm doing wrong...
On most of my exercises I do the first set as 15 reps at about half weight to warm up, then I do the max weight I can do at 6-12 reps till failure.
When I go over 12 reps, I increase the weight the next week.
I have a lot of joint issues from wrestling and football and this seems to be working pretty well for me, both in strength and keeping me healthy.
I work out in the morning, so I try to get myself warmed up. I do 12 min of the arc trainer before and 12 min after each workout.
I try to do my shoulders 1st each workout b/c they're the main issue I have. I want to get them warmed up, before I do anything. I can't bench or do certain exercises that hurt my shoulders.
I train weights Mon, Tue, Thu Fri and cardio Mon-Fri
34 y/o
17% BF
218lbs
5'9''
DAY 1
Chest, Tri's, Lower Back
DB Raise - 1 set of 15 half weight for warmup
Rear Delt Fly Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Dip Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Tri Ext Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Chest Fly Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Hyperextensions - 2 sets of 8-12
Sit Up Bench - 1 set till failure
DAY 2
Legs
Leg Ext - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg Curls - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg In - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg Out - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg Press - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Roman Situps - 1 set till failure
DAY 3
Cardio 24 minutes
DAY 4
Neck, Calves, Forearms
Neck Pull Head Strap - 1 set till failure
Neck Push DB - 1 set till failure
Neck Right DB - 1 set till failure
Neck Left DB - 1 set till failure
Calf Raise on Leg Press - 2 sets till failure
Forearm Stick Roll - Roll the stick up 3 times forward and backwards.. Nice pump
DAY 5
Shoulders, Back, Bi's (For the weekend pump.. ha)
DB Raise - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Low Row - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Tbar Row - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Back Row Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
DB Curls - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Sit Up Bench - 1 set till failure
Thanks for any help on this..
How's it going? I'm looking for some advice on my workout. Just a precursor.. I started working out again around Aug 1. I lost 15lbs and my strength has gone up almost every time I hit the gym.. Adding 1 or 2 reps on almost every exercise (sometimes significantly more).
I just want to see if you notice anything obvious that I'm doing wrong...
On most of my exercises I do the first set as 15 reps at about half weight to warm up, then I do the max weight I can do at 6-12 reps till failure.
When I go over 12 reps, I increase the weight the next week.
I have a lot of joint issues from wrestling and football and this seems to be working pretty well for me, both in strength and keeping me healthy.
I work out in the morning, so I try to get myself warmed up. I do 12 min of the arc trainer before and 12 min after each workout.
I try to do my shoulders 1st each workout b/c they're the main issue I have. I want to get them warmed up, before I do anything. I can't bench or do certain exercises that hurt my shoulders.
I train weights Mon, Tue, Thu Fri and cardio Mon-Fri
34 y/o
17% BF
218lbs
5'9''
DAY 1
Chest, Tri's, Lower Back
DB Raise - 1 set of 15 half weight for warmup
Rear Delt Fly Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Dip Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Tri Ext Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Chest Fly Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Hyperextensions - 2 sets of 8-12
Sit Up Bench - 1 set till failure
DAY 2
Legs
Leg Ext - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg Curls - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg In - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg Out - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Leg Press - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Roman Situps - 1 set till failure
DAY 3
Cardio 24 minutes
DAY 4
Neck, Calves, Forearms
Neck Pull Head Strap - 1 set till failure
Neck Push DB - 1 set till failure
Neck Right DB - 1 set till failure
Neck Left DB - 1 set till failure
Calf Raise on Leg Press - 2 sets till failure
Forearm Stick Roll - Roll the stick up 3 times forward and backwards.. Nice pump
DAY 5
Shoulders, Back, Bi's (For the weekend pump.. ha)
DB Raise - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Low Row - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Tbar Row - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Back Row Machine - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
DB Curls - 1 set of 15 half weight for warmup | 1 set of 8-12 full capacity
Sit Up Bench - 1 set till failure
Thanks for any help on this..
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