Mike Mentzer on the Bells of Steel Cable Tower

Mike Mentzer's training principles often involve high-intensity, low-volume workouts. Here's a simple workout routine for you using the Bells of Steel cable tower:

Note that the reps for this training protocol are 2-2-4. 2 second concentric, 2 second pause, 2 second eccentric. 

These exercises will be 1-2 sets done to failure within a 6-8 rep range. If you do manage to break 12 reps, increase the weight by 10% and go back to 6 reps. 

Remember to warm up before each session and cool down afterward. Adjust the weight to ensure you reach muscle failure within the specified rep range. Rest 1-2 minutes between sets and 2-3 minutes between exercises. Listen to your body, and progress gradually by increasing the resistance as you get stronger.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Chest Fly (Cable)

Lat Pulldown

Seated Row (Cable)

Standing Pullover (Cable)

Day 1 - Chest and Back

Belt Squat

Cable Romanian Deadlift

Leg Extension

Leg Curl

Standing Calf Raise

Day 3 - Leg Day

Shoulder Press (Machine)

Lateral Raise (Cable)

Face Pull

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Day 5 - Shoulders & Arms

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