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was submitted, from ZAP of the Temple Street Gym .
ZAP and Temple Street Gym are dedicated to "Heavy Duty (HD)" and "High
Intensity Training (HIT)" methods as advocated by Mike Mentzer, Arthur
Jones, and Dorian Yates who is a 6 time Mr. Olympia. While many can argue the methods of HD and HIT, we certainly cannot
argue the results of Mentzer in his prime and Yates today. This workout
can be performed in a standard home gym
The only potential drawback is a need for 2 sets of dumbbell handles for
some supersets called for, otherwise this is a great home gym type routine.
ZAP asked that this
disclaimer be included with his routine:
"...there is a lot
more to this routine than the sets and reps. I do not endorse doing this
routine without first reading the book Heavy Duty II
for more information on how to perform it properly. This will show (you)
that HD II can be modified to fit individual needs. All exercises are done
1 set to failure. The specifics are covered in HD II..."
Day 1 Chest
DB flyes supersetted with flat or incline DB press
DB pullovers supersetted with reverse grip barbell rows
Leg Extensions supersetted with Squats
Delts and Arms
DB side raises
DB rear delt laterals
Lying French Press supersetted with Dips
Same exercises as Day 5, Legs
Repeat cycle, beginning with Day 1, Chest and Back
ZAP did not include
a "reps" goal. However according to M. Mentzer in HD I, you should do a
weight you can do 6-10 reps with. When you reach 12 reps with that weight,
add about 20% to the weight next workout.
Get the Mike Menzer Workout DVD
and build the physique you’ve always wanted with Heavy Duty Training!
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.