Mike Mentzer Back Workout Plan: Mike Mentzer is an American professional IFBB bodybuilder. His passion for bodybuilding has dragged him into this field, and he pursued it at the very early age of 12 years. Mike Mentzer Back Workout Routine and the whole workout plan directly influence how he maintains his fitness.
He had 43 kg of weight when he started bodybuilding. His family supported him to be what he wanted to be. Mike's father brings the set of weights for his bodybuilding needs. In the very initial stage, he worked out only three days a week.
When Menzer reached the age of fifteen, he had gained enough weight to start the bodybuilding-related workout. The touchy point is that he followed Bill Pearl at that time and wanted to be like him.
All the achievements are due to his zeal, passion, and consistent hard work. The heavy-duty workout of Mike Mentzer makes him the ideal fit for all these wins. Undoubtedly, he has made a great effort to get stronger and rock-solid muscles.
Here is the complete detail of Mike Mentzer's back workout routine along with the rest of the body workout. Let's dive in.
Mike Mentzer Bio & Body Stats
| Name | Mike Mentzer |
| Birthday | November 15, 1951 |
| Birthplace | Germantown, Pennsylvania, US |
| Died | June 10, 2001 |
| Death Place | Rolling Hills, California, US |
| Height | 5 feet 8 inches |
| Weight | 102 kg |
| Age | 49 years old |
| Profession | Bodybuilder |
| Accolades | IFBB Mr. Olympia Heavyweight Champion |
Mike Mentzer Back Workout Plan
Mike Mentzer's back workout is more important in his bodybuilding routine. His followers searched about his workout and diet plan. You can grab the desired details to make your body like him.
He continued his journey of bodybuilding and participated at the age of 18 in his first contest. Mr. Lancaster contest. It was the first win that he made in his bodybuilding career.
After that, a journey of success began, but a turning point came into his life when he got a shoulder injury. He had to quit training for more than four years and returned to bodybuilding competition after this while.
Mike got the Universe win that makes him one of the professional bodybuilders. There is another on his list as Mr. Olympia. He has garnered higher places in many championships.
His fitness and bodybuilding passion is not hidden from anyone. So, without further ado, let's check Mike Mentzer Back Workout in this section.
| Straight arm pulldown | 5 sets, 8-10 reps |
| Close grip supinated cable pulldown | 5 sets, 8-10 reps |
| Barbell row | 5 sets, 5 reps |
| Standing dumbbell shrug | 5 sets, 8-10 reps |
| Barbell upright row | 5 sets, 6-8 reps |
| Nautilus pullovers | 2 sets, 6-8 reps |
Here is the detailed elaboration of each Mike Mentzer back workout exercise for your ease.
Straight Arm Pulldown
Straight-arm pulldown exercise is good for lifters that are not benefiting from pulldown exercises on their lats. It will keep the arms straight and help in the movement of the mid-back and biceps. That is why you can focus on your lat muscles.
Close grip supinated cable pulldown
One of the most prominent things is stronger and bigger lats that make motion easier and better. It will help to improve your posture and increase your confidence in yourself.
While sitting for a long time, your back can ache. But with this exercise, you can tackle the ache and get the form and fit back movement.
Barbell Rows
The role of barbell rows is to work on your lats and biceps along with rear delts. Thus, you can have support for your back, upper back muscles, and shoulders. Moreover, it works on your core and hamstrings for better strength.
Standing dumbbell shrug
It is best for Trapezius. This is the basic muscle group function when you are doing this exercise. You can build big traps, improve your posture, and tone your upper back muscles with this exercise.
Barbell Upright Row
Barbell upright row helps to increase the muscle size and strength of your shoulders and back. It targets the anterior and lateral heads of the deltoid to keep the shoulders even stronger.
Nautilus pullovers
Nautilus Pullover is specifically for lat action. It works by keeping the humerus down and back through 180 degrees. There is no bicep movement included in this exercise.
This was the Mike Mentzer back workout routine that he follows. But, you can also know its whole week workout in the underneath section.
Monday Workout 1 (Monday)
This workout day has various exercises with different sets. The details are:
Legs
First of all, the leg workout has a superset of the following exercises.
| Leg extensions | 1 set, 6-8 reps |
| Leg presses | 1 set, 6-8 reps |
| Squats | 1 set, 6-8 reps |
| Leg curls | 2 sets, 6-8 reps |
| Calf raises | 2 sets, 6-8 reps |
| Toe presses | 1 set, 6-8 reps |
Chest
The second superset involves exercises for the chest. They are:
| Dumbbell flyes or pec deck | 1-2 sets, 6-8 reps |
| Incline presses | 1-2 sets, 6-8 reps |
| Dips | 2 sets, 6-8 reps |
Triceps
Triceps-related exercises are also included in Mike Mentzer's workout routine.
| Pushdowns | 1 set, 6-8 reps |
| Dips | 1 set, 6-8 reps |
| Lying triceps extensions | 2 sets, 6-8 reps |
Wednesday
Mike Mentzer's back workout is performed on Wednesday. The exercises include:
| Nautilus pullovers | 2 sets, 6-8 reps |
| Close-grip pulldowns | 2 sets, 6-8 reps |
| Bent-over barbell rows | 2 sets, 6-8 reps |
Traps
Traps are also included in the Wednesday workout routine. The superset has:
| Universal machine shrugs | 2 sets, 6-8 reps |
| Upright rows | 2 sets, 6-8 reps |
Shoulders
The superset of exercises for shoulders include:
| Nautilus laterals | 2 sets, 6-8 reps |
| Nautilus presses | 2 sets, 6-8 reps |
| Rear-delt rows | 2 sets, 6-8 reps |
Biceps
Time to make your biceps stronger and ripped. The sets with various reps are:
| Standing barbell curls | 1 set, 6-8 reps |
| Concentration curls | 2 sets, 6-8 reps |
Conclusion
Mike Mentzer is an American bodybuilder with wins of numerous titles. He started his bodybuilding at the age of 12 years. He has a passion for bodybuilding that his family also supports. Even his father bought him a weight booklet for a workout.
His consistent effort, hard work, and untiring passion make him Mr. Olympia. Mike Mentzer's back workout routine has been discussed in this article to make you aware of this championship winner.
References:
1- Wikipedia (featured image)
