Heavy Duty II

This routine is the one published in Mike Mentzer's latest book, Heavy Duty II: Mind and Body. It is a very good book with a lot to say about training. It follows the same every 4th day protocol as the routines before. The difference between this routine and the formers is that this routine utilizes the pre-exhaustion technique. Notice how one single joint movement is immediatly followed by a multi-joint movement.

Day 1
Chest and Back

Pec Deck
superset with...
Incline Press 1-3reps
Reverse Grip, Palms Up Pulldowns
Deadlift

Rest Days 2,3 and 4

Day 5
Legs

Leg extensions
superset with... 
Leg Press
Standing calf raises 12-20reps

Rest Days 6,7 and 8

Day 9
Delts and Arms

Side raises
Rear delt raises(bent laterals)
Triceps pressdowns
superset with...
Dips 3-5reps. If you can do more than 5reps with your bodyweight, add weight.
Barbell curls

Rest Days 10,11 and 12

Day 13
Legs

Leg extensions 1 rep only. Static Contraction. Hold the pad up for 15-40seconds, knees in locked position. Lower with control.
superset with...
Squats
Standing calf raises 12-20reps

Rest Days 14,15 and 16

Repeat Day 1. If progress ceases after 3 cycles of Heavy Duty II routine, add in an extra rest day between workouts until it takes 20days to complete one cycle. Even after that your progress ceases, go on to the Heavy Duty II consolidation Program


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