Heavy Duty 2 Mike Mentzer Ideal routine

**Ideal Program Mentzer** is a bodybuilding journey designed for beginners looking to build strength and muscle from the comfort of their home. This program features 72 structured workouts, each lasting approximately 30 minutes, focusing on effective supersets that target all major muscle groups. With a blend of compound and isolation exercises, you'll enhance your physique while developing a solid foundation in lifting techniques. Important Train every 72  to 96 hours between workouts for recovery. Go to failure on all sets.

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Week 18

Deadlift (Barbell)

Standing Calf Raise

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Bicep Curl (Barbell)

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