Pec-Deck Squeeze (to failure point)
Incline Barbell Press (forced reps)
Cable or Dumbbell Flye
Note: The above exercises are done for four cycles with no pause between movements)
Tricep Extension (Nautilus machine)
Note: The above exercises are done for three cycles of 8 reps to failure point with no rest between. Sometimes Mike uses a training partner for two or three forced reps
Heavy Leg Extension 1 set 10 reps
Leg Press 1 set 10 reps
Parallel Squat (up to 475lb) 1 set 10 reps
Leg Curl (machine) 1 set 10 reps
Note: Sometimes he above exercises are done in superset style. He always uses macimum poundages.
Tuesday & Friday Routine
Pullover (Nautilus machine)
Close Grip Chin (underhand)
Note: The above exercise are done in superset style for two cycles
Long Cable Pull 2 sets 8 reps
One-arm Dumbbell Row 2 sets 8 reps
Lateral Raise (Nautilus machine)
Press behind Neck (Nautilus Machine)
The above exercises are done to failure point, no rest between sets, for two cycles
Preacher Bench Curl
Note: Above exercises are done in Superset. The supersets are done to failure for three cycles. No rest between.
Concentration Dumbell Curl
Toe Raise (calf machine)
Toe Raise (leg press machine)
Note: Mike uses up to 1000 pounds in the first exercise and 800 in the second. Both movements are done to the failure point for one set each.
Leg Raise (chinning bar)
Crunch (leg extension machine)
Note: above exercises are done for three supersets until he fels a burn.
Source: George Snyder and Rick Wayne book titled Posedown.