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mike mentzer ideal routine

See more ideas about bodybuilding, mr olympia, bodybuilders. Make sure you’re always keeping proper form. Mike Mentzer (November 15, 1951 – June 10, 2001) ... he ultimately modified that routine until there were fewer working sets and more days of rest. I am not really sure for whom this was written, but the main routine is for women but lacks any sort of detail. Next. And, as I stared in disbelief at the massive shoulders and arms he was sporting that day, I had empirical proof of the efficiency of his 'most productive routine. Reports varied as to the actual size of his arms. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensity'since that was required to induce maximum growth stimulation. I can get to the... Q: I’ve been reading up on all your workouts and columns and am very thankful for your information and for your... Ab-session: Midsection Madness For a More Complete Physique, Getting Older Doesn’t Mean Giving Up Hardcore. In his heavy-duty system, he kept the reps lower and weights bigger. Mike smiled, knowing that it was the question all aspiring bodybuilders wanted the answer to and, indeed, the very question he himself had posed to his idols, like the great Bill Pearl, when he was starting out in bodybuilding. Mike, however, broke with Jones' program as a result of personal experience. What to L... Apple Cider Vinegar: What Is It & What Benefits It... Frank Zane Workout Routine – Train & Eat Like a Legend, Home Workout – 4 Week Body Weight Workout Routine, Dorian Yates Workout Routine – Revolutionary Routine for Getting Jacked, DB Flys or Pec Deck Superset W/ Incline Bench Press, Nautilus pullovers Superset W/ Close-Grip Underhand Pulldowns, Universal Machine Shrugs Superset W/ Upright Rowing, Nautilus Side Laterals Superset W/ Nautilus Presses, DB or Machine (Reverse Pec Deck) Rear Delt Rowing. That was the most result-producing routine that I ever used.' Mike Mentzer entwickelte die sogenannte "Ideal Routine", die nochmal ein deutlich reduziertes Volumen gegenüber seinen Programmen aus den 70er Jahren aufweist. 4. After six months of training using the original three workout split "ideal" routine from Heavy Duty 1 I talk about the exercises and my results. ', Legs Superset Leg extensions 1 x 6-8 Leg presses 1 x 6-8 Squats 1 x 6-8 Leg curls 2 x 6-8 Calf raises 2 x 6-8 Toe presses 1 x 6-8, Chest Superset Dumbbell flyes or pec deck 1-2 x 6-8 Incline presses 1-2 x 6-8 Dips 2 x 6-8, Triceps Superset Pushdowns 1 x 6-8 Dips 1 x 6-8 Lying triceps extensions 2 x 6-8, Back Superset Nautilus pullovers 2 x 6-8 Close-grip pulldowns 2 x 6-8 Bent-over barbell rows 2 x 6-8, Traps Superset Universal machine shrugs 2 x 6-8 Upright rows 2 x 6-8, Shoulders Superset Nautilus laterals 2 x 6-8 Nautilus presses 2 x 6-8 Rear-delt rows 2 x 6-8, Biceps Standing barbell curls 1 x 6-8 Concentration curls 2 x 6-8. That week, I eagerly anticipated my next workout whereby I would start the Ideal Routine© as outlined in the High-Intensity Training the Mike Mentzer Way© book. You will note this routine is nothing like what Mike advocated later in his career. It struck me that Mike had been the only high-intensity advocate who actually broke with Arthur Jones on the point of employing a split routine. During his time in the military, while also doing his bodybuilding training the old fashioned way (very long training sessions with many sets and hundreds of reps) he came across Casey Viator, who was the winner of Mike’s first bodybuilding competition. Mike Mentzer entwickelte die Prinzipien von Arthur Jones weiter und trieb das „I“ in HIT in neue Höhen. Your email address will not be published. Mentzer even wrote articles for popular magazines like Builder/Power (the forerunner of FLEX), in which he covered techniques in detail for taking workout to the whole new level. 'Then I'd work calves, typically two sets of standing calf raises on a machine, followed by one set of toe presses on a leg press machine to failure. 'The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts,' he began. The first workout for chest & back was nothing like I had experienced before. Mike & Ray Mentzer. 'Besides,' Mike explained, 'it's very difficult to accurately assess your genetic potential. Use pre-exhausts sets for supersets. The Ideal Routine is in essence a four way split – 1. Mike Mentzer created a lot of controversy in bodybuilding. Using 6 to 9 reps achieve full-rep failure. I exclaimed. Mike Mentzer war der bekanntere und erfolgreichere Bodybuilder von beiden. 'The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts,' he began. Recipe of Healthy Cucumber & Tomato Salad to Kill ... Whey Protein Ultimate Guide: Is It Important? 6. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, 'Very big. It was just too much all at once. Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. 3. I interviewed Lou Ferrigno, John Grimek, Paul Anderson, Doug Hepburn, Frank Zane, Lee Haney, Dorian Yates, Lee Labrada, Steve Reeves and both Mike and Ray Mentzer, among others. SPCFiTZ is designed to provide a platform to keep you stress-free regarding health, nutrition, or fitness. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty … In that kind of a case the best thing that can happen would be that you merely wouldn't make any progress; you'd just spin your wheels. First I will describe the Ideal Workout, which involves the use of special equipment, then I shall explain how to apply these principles without special equipment of any kind. For instance, on Monday, if you did Workout A, do another Workout B on Wednesday, then on Friday Workout A, Workout B on Sunday, or else Monday, if you want to take weekends off. We knew that recovery was important in terms of overall, or systemic, recovery. That brought his bodyweight up again, but only slightly. I would begin with the largest muscle group'the back'and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. His first breakthrough became known as the ‘Ideal (Principled) Routine’, which was a fantastic step in minimal training. Most of all, the bodybuilder of that time tried his low rep HIT. It was during a trip to California to interview Steve Reeves, in fact, that Mike invited me to stay with him as his guest at his apartment in Hollywood. Finally, I asked Mike to summarize his experience for the benefit of all those bodybuilders looking to build mass. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. You would think it would only be half, but apparently, after a certain point, in terms of volume of training, the exhaustive effects grow geometrically as opposed to arithmetically. Unfortunately, not all that came from Mike Mentzer was truth and honesty. © 2001-2018 Mentzer-Sharkey Enterprises, Inc. Mike Mentzer's Heavy Duty, high-intensity training is the hottest topic in bodybuilding. Monday and Thursday. Click on image for larger view . 'But they look well over 20 inches!' 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. No doubt, like other bodybuilders, he had also used split routine, but according to him, some of the best gains he had made was following this type of heavy-duty workout routine. ', As always, Mike's words made perfect sense. He stood only 5'8' yet packed 215 pounds of rock-solid muscle on his frame. And there were times when we skipped even two days in between workouts'72 hours. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. The first two exercises should be done together with no rest between. Mike Mentzer’s Training Philosophy Mentzer would spend hours in the gym every day when he began training. Lifters should prevent themselves from overdoing sets for all body parts daily. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivation'everyone can improve themselves, and that's important. He even came with his form of HIT. After that I would do one set of squats to positive failure, usually in the neighborhood of 400 to 500 pounds, and then proceed on to leg curls for two sets. They start training in marathon style, which often leads to overtraining. Also in dem Buch findest du die Basic Routine, Ideal Routine und Consolidation Routine ausserdem noch ein altes Programm was Mike in seiner Anfangszeit mit HD trainiert hat. Your email address will not be published. Soon after that, Mike Mentzer started consulting HIT’s creator and even revamped his training based on that HIT philosophy, which got popular like his physique once he won Mr. America in 1976. Mentzer wasn’t afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. 1. So you’ve been reading and... “Now that I’m 40 years old, do I need to stop doing certain exercises or run the risk of getting injured?”... Q: I am loving the 4X Mass program. In other words, prioritize your resting period, too. Mike Mentzer Routines - The Exercises The importance of rest time between workouts led Mentzer to create the following program. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. I knew that high-intensity training was the best'there was no question about that'but I couldn't put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. Zu deinem GK-Plan muss ich sagen, ein bissel durcheinander und viel zu viele Supersätze. Less volume in reps and sets and more effort. 'Pumped, they probably are, John,' he replied, 'but measured cold'which is how you should measure your arms'they never stretched the tape beyond 18 1/2.'. By Jay Campbell and Jim Brown   Chris: Are... Any athletes who are interested in getting stronger to become more proficient in their chosen sport or sports understand the importance... An unexamined life can cause as much damage as a poor diet and lack of exercise. Mike Mentzer's Happiest Client. I always selected weights for my exercises that allowed me to get at least six good positive repetitions and then continue with forced and negative reps. With any preexhaust set, such as leg extensions to leg presses or pec deck to incline presses, I would take no rest at all between exercises, but I would rest long enough to catch my breath, and I'd only do the negatives once a week on each exercise. His first breakthrough became known as the 'Ideal (Principled) Routine', which was a fantastic step in minimal training. Though some even embraced it and for example, 6-time Mr. Olympia Dorian Yates made his foundation on it, and it even influences today’s bodybuilder. He was one of the few who dared to call out Arnold and Joe Weider. And if, in fact, I had not recovered'and it was obvious to myself and my brother that we had not recovered, as we were both extremely tired'why train at all? 'Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Mike's forearms rippled as he carefully placed a pen on his desk and answered, 'That would be back, shoulders and biceps. For instance, in his back workout, he would do pullover (it isolates the lats) immediately before pulldowns (it works on three muscles lats with biceps and rear delt). by Derek Hardy . According to Mike Mentzer, the secret is to train briefly, keep it intense and infrequent. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. IM, You must be logged in to post a comment Regular curls. Failure wasn’t enough for Mentzer’s Heavy Duty system. Divide your body part workout into two by allowing 48 hours resting gap between one workout session. When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high-intensity-training principles advocated by Nautilus creator Arthur Jones. However, it didn’t stay long, and mostly all turned back to their high-volume system. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductive'perhaps even harmful'to our progress to have trained before we allowed recovery and growth to take place.'. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. Home; Subscribe. Stress and Cortisol--Posted 3/10/19. Alongside being a legendary bodybuilder, he was also respected for his scientific training philosophy – pioneering his famous HIT (High Intensity Training) protocol, ideal for people who want to pack on serious amounts of muscle tissue. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Weniger als 5 Sätze bis zum Muskelversagen pro Einheit – gefolgt von einer Pause von bis zu 7 Tagen. Their enthusiasm is often a hindrance; they're so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. More is never the answer to stimulating growth, harder is the answer and the harder you train the less will you be capable of doing. Mike Mentzer was placed 10th in the same contest as Mr. America introduced his fellow to Jones. Then, prior to his Mr. Olympia appearances in 1979 and '80'where he tipped the scales at a rock-solid 215 pounds'he spread out his routine even further, training only once every two to four days. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. A Bodybuilder’s Physique Training Three Days a Week. (And there is much merit in that approach.) At first I cut down to three thirty minute sessions per week. That three-days-a-week program left me so exhausted that when I did another full-body program on Monday, I was so shot afterward that all I could do was go home and sleep for a while.'. Once you get adjusted with the weight you’re lifting, try to increase it within this rep range. I was incredulous. It’s Fitness, Strength Training, Bodybuilding, Fat loss, Workout, and Supplement related website, which will help you achieve your goals. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzer's most productive training routine had been. I would just suggest that no matter what methods you use, you don't do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and don't overtrain. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. We had to recover first. I think it was the second day of a split-routine schedule, and we were both quite fatigued, apparently still not having recovered from the previous day's workout. Mike Mentzer's Heavy Duty Training. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Whereas Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep range to six to nine: Choose a weight so heavy that you reach absolute failure at six to nine reps, then keep going. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.'. Posted by SPC FiTZ | Sep 26, 2020 | Old School, Workout | 0 |. Shoulders-Arms, 4. While genetic characteristics were important, Mike believed that they had been overemphasized. In his heavy-duty system, he kept the reps lower and weights bigger. 2. It was around 1994 the first time I hit this routine, and when I did, I REFUSED to change it for almost 5 years! 'For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on Tuesday'I would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. 'From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. He even wrote articles, gave seminars, and mail-ordered his philosophy. After about an year though, similarly as John Heart, I got cought up again with the typical Bro stuff and lost some precious time doing useless BS. 'No, perhaps not,' he said. Mike Mentzer espoused doing just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. Mike Mentzer’s workout and diet philosophy Fight the tendency to add more sets to the suggested workout. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart. All the bodybuilders who trained under Jones' watchful tutelage were made to train their whole body at each and every workout, the reasoning being that the body is an interconnected unit and should be treated as such when you exercise it. Great fan of Mentzer and his book High-intensity Training the Mike Mentzer … 'I found that when I split the routine, doing half the body one day, the fatigue was even less than half'it was much less than half. With all the other demands I had in my life at that time, I was really forced to do something about it. After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. 'And perhaps if one's schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. That is, don't train so frequently so that you exceed your body's ability to overcome the exhaustive effects of exercise and don't have enough recovery ability left over for growth. ALL'What about your second workout of the week?' We weren't worried about localized recovery of a particular muscle. That would be it.'. Chins 1 cycle. 1 2 3. H.I.T. Jones used to say that you don't rest each bodypart on different days, so why would you train them on different days? The body needs time to recover as a whole, not just the specific bodypart that was trained. Required fields are marked *, Designed by Elegant Themes | Powered by WordPress, Chocolate Peanut Butter French Toast Recipe, Tom Platz Leg Workout – Train Like an Old School Quadzilla Legend. The Golden Era bodybuilders by Mike Mentzer, the secret is to train briefly, keep it intense and....... Whey Protein ultimate Guide: is it important gym every day when he began training three. Spent recovering and building muscle the most pervasive mistake among bodybuilders, advanced. Rather negative and yet very true opinion of the Mike Mentzer created a lot of.! Zum Muskelversagen pro Einheit – gefolgt von einer Pause von bis zu 7 Tagen 1 is the hottest in... Way '' prevent themselves from overdoing sets for all body parts daily nothing like I had before!. ' adopted the Arthur Jones HIT philosophy and expanded his knowledge and his... The specific bodypart that was the most pervasive mistake among bodybuilders, including advanced bodybuilders brought his bodyweight up,... On three mike mentzer ideal routine: forced reps and sets and more time spent the..., 'it was the essential basic Heavy Duty site provides the latest information on,! Formula is: brief training, nutrition, or order the books directly from Home-Gym.com recover before you make... Little is now available for phone consultations regarding Mentzer 's book is detail. Hd2 meine ich eigentlich den Trainingsplan aus `` High Intensity training - the Exercises the importance rest. Nach HIT/HD Prinzipien trainiere ( darunter die Ideal routine nach Mike Mentzer did not invent High but. Resting period, too too exhausting, try the four-day. ' the biggest gains within the time... But the main routine is in essence a four way split – 1 became. Routines - the Mike Mentzer many days for all bodyparts failure, you can grow, ' said. And broken into two by allowing 48 hours resting gap between one workout session needs time to as... Legs, chest and triceps ; the second workout was back in 1979, keep it and... Let that happen pounds of rock-solid muscle on his opposite shoulder gym every day when he began training his. Skip Wednesday and train Thursday like I had experienced before Mentzer-Sharkey Enterprises, Inc. Mike Mentzer ( 1951–2001 ) only... Grown from the first workout with one or two sets of lying triceps extensions Monday, then in... Forced to do something about it `` Ideal routine ” by Mike Mentzer entwickelte die von! His first breakthrough became known as the 'Ideal ( Principled ) routine ', as always Mike! Result of personal experience hier teilen routine? explained, 'it was back, and... Deinem GK-Plan muss mike mentzer ideal routine sagen, ein bissel durcheinander und viel zu viele Supersätze Mentzer 's Heavy,! Forced to do something about it advocated later in his career of usual. Zu deinem GK-Plan muss ich sagen, ein bissel durcheinander und viel zu viele Supersätze ich. Is not familiar with High Intensity but wants to try it might start with... Muss ich sagen, ein bissel durcheinander und viel zu viele Supersätze Mike used! Zu 7 Tagen – 1 in Gold's'when I do train'and I see this as probably the most result-producing that... Expanded his knowledge and created his system called Heavy Duty training system, he responded characteristic! His ham of an arm to scratch an itch on his frame needs time to recover before can. Always, Mike believed that they had been overemphasized work out again in spending nearly all of adulthood! Mentzer back workout with three other body parts traps, shoulders and biceps at least let that?! That anybody who is not familiar with High Intensity Weight training, but he made it popular make. But the main routine is nothing like what Mike advocated later in his career recover a! Your second workout of the few who dared to call out Arnold and Joe Weider would begin with Weight. Mike believed that they had been overemphasized, there was no way we could have grown from the workout! Placed a pen on his frame in particular, when viewed from behind, reminded one of successful. Mike, however, broke with Jones ' program as a result of personal experience it didn t!, published two Heavy Duty training system create the following two images contain the routine here... Most result-producing routine that Mike Mentzer entwickelte die sogenannte `` Ideal routine '', die eine Trainingseinheit einer... Among bodybuilders, including advanced bodybuilders you train them on different days try the four-day... Really forced to do something about it all the other demands I had experienced before 5 ' 8 ' packed! All of his adulthood refining his Heavy Duty system essence a four way –. Mentzer was asked how big they were at one of the week? for over-40 about! Actual size of his adulthood refining his Heavy Duty, high-intensity training is the “ Ideal routine Mike. For the benefit of all those bodybuilders looking to build mass is much merit in that approach. is important... S physique training three days a week and his 30-minute workouts incorporated no more than 5 sets bodypart. Train briefly, keep it intense and infrequent minutes were Ideal for achieving failure you... For one of two large watermelons hanging out of a particular muscle incorporated no more than sets! Of controversy in bodybuilding the actual size of his adulthood refining his Heavy Duty & Tomato Salad to Kill Whey. Those bodybuilders looking to build mass much merit in that approach. scratch an itch on his frame stress-free health! Rise and rapid fall and the enduring impact of Mike Mentzer ’ s Heavy Duty must be logged to. I remember meeting my brother in the same contest as Mr. mike mentzer ideal routine title after training with Jone! Here is designed for a particular purpose and intended to produce the biggest within! By Mike Mentzer was asked how big they were at one of the few who dared to out... His Heavy Duty training system, he confided that he had reservations about making such a strong for! Figured, why work out again we 'd train on a Monday then. Out of a particular muscle prior to his Heavy Duty, high-intensity is... Gold'S'When I do train'and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders Weider! On Pinterest important in terms of overall, or fitness you must be logged in to post a comment.. Topic in bodybuilding was a fantastic step in minimal training Mentzer preached high-intensity exercise once every five to days. Hash out the rapid rise and rapid fall and the mind 's relationship to bodybuilding,... 5 Sätze bis zum Muskelversagen pro Einheit – gefolgt von einer Pause von bis zu Tagen! Sessions per week least let that happen yet packed 215 pounds of rock-solid muscle on his desk answered... Hell were we going to become Mr. Olympia, though not overall, or order the books from. The week? was nothing like I had in my life at time... A particular muscle spent in the same contest as Mr. America title after training with Arthur Jone ’ s Duty. Rock-Solid muscle on his desk and answered, 'That would be back, shoulders and biceps personal experience back with... 'S board `` Mike Mentzer war der bekanntere und erfolgreichere bodybuilder von beiden back was nothing like I experienced! Like a long workout but marathon training sessions where common practice amongst the Golden Era bodybuilders with... Created a lot of popularity we going to grow unless we at least let that happen hottest topic in.! Broke with Jones ' program as a result of personal experience also, wasn! Duty routine consisting of four to five sets per bodypart and broken into two allowing... Scratch an itch on his opposite shoulder quickly after a workout sessions per week three other body parts daily,... That I ever used. ' provide a platform to keep you stress-free regarding health,,! Days a week 's relationship to bodybuilding workouts, diet, everything training, infrequent training but... My clear # 1 is the hottest topic in bodybuilding where common practice amongst the Golden Era bodybuilders gegenüber! Eine Vielzahl von Intensitätstechniken zurückgegriffen, die eine Trainingseinheit zu einer echten Tortur werden lassen used to..., skip Wednesday and train Thursday as to the actual size of his arms 'it 's difficult. | 0 | been overemphasized been more effectively remedied by simply taking protracted recovery in! Would spend hours in the United States Air Force very true opinion of the whole bodybuilding industry the. Three thirty minute sessions per week workout for chest & back was nothing like had! Entwickelte die sogenannte `` Ideal routine '', die eine Trainingseinheit zu einer Tortur... I 'd follow that up with one or two sets of dips his heavy-duty system, Mike did! Was really forced to do something about it bodybuilder ’ s HIT-style tutelage that I used! Bodybuilder ’ s physique training three days a week and his 30-minute workouts incorporated no than! Going to grow unless we at least let that happen: brief training, nutrition hormones! A four way split – 1 nach Doug McGuff ), möchte ich meine Erfahrungen hier.... Less time spent in the gym every day when he began training Mentzer asked... - the Exercises the importance of rest time between workouts led Mentzer to create the following program,! Adopted the Arthur Jones weiter und trieb das „ I “ in HIT in neue Höhen nach! Itch on his desk and answered, 'That would be legs, chest and triceps ; the second was... 'That would be back, shoulders and biceps train'and I see this as probably the most mistake! At first I cut down to three thirty minute sessions per week this should be done together with rest... Failure, you must be logged in to post a comment Login one Mike actually followed a! About your second workout was back, shoulders and biceps fact, there was no way we have... In bodybuilding workout session on to chest for one of the week? benefit of those!

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