Mike'ing my Israetel till I Tan

Unlock your potential with "Mike'ing my Israetel till I Tan," a comprehensive 16-week program designed for serious lifters. Train four days a week with a focus on building strength and muscle through a mix of compound and isolation exercises, including the bench press, deadlift, and various cable movements. Each session incorporates supersets to maximize intensity and efficiency, ensuring you make the most of your gym time. Get ready to push your limits and achieve your fitness goals with this expertly crafted routine!

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Lat Pulldown

Preacher Hammer Curl

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Seated Row (Cable)

Chest Fly (Machine)

Rear Delt Fly (Machine)

Decline Crunch (Weighted)

Seated Calf Raise

Deadlift (Barbell)

Pull-Up (Weighted)

Lateral Raise (Cable)

Turtle Raise

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Leg Extension

Hamstring Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Standing Pullover (Cable)

Leg Raise (Captain's Chair)

Bicep Curl (Cable)

Straight Bar Wrist Curl

Meadows Curl

Chest Supported Row (Dumbbell)

Abs Crunch (Machine)

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