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Mike Mentzer on the Bells of Steel Cable Tower
by Justin P.
48 athletes joined
Program Description
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.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 22, 2024 09:45
Last Edited
Jun 16, 2024 10:23
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Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets
Day 1
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 2
1
Chest Press (Machine)
2 Sets
2
Chest Fly (Cable)
2 Sets
3
Lat Pulldown
2 Sets
4
Seated Row (Cable)
2 Sets
5
Standing Pullover (Cable)
2 Sets
Day 3
1
Belt Squat
2 Sets
2
Cable Romanian Deadlift
2 Sets
3
Leg Extension
2 Sets
4
Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 4
1
Shoulder Press (Machine)
2 Sets
2
Lateral Raise (Cable)
2 Sets
3
Face Pull
2 Sets
4
Tricep Rope Push Down (Cable)
2 Sets
5
Bicep Curl (Cable)
2 Sets