Download - You won’t regret it!CFL+Training-NEW_men.… · Key 3 - Ripped Sets ... (HIIT) is a great alternative to burning fat. What that would look like on the treadmill is 20 seconds at

Kyle LeonKyle Leon

I’m very excited for you to hit this fast-track 12 week Fat incinerating program because I know what it has done for many of my clients and close friends in the past and I know what it is about to do for you.

That’s why I’m going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym TRAINING!!

I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering.

That’s not my style.

I’m about getting you RESULTS and get-ting them FAST.

This is the exact 12 week program that many of my transformation clients have used to lose as much as 70 lbs in a 12 week period.

By now you should understand what your somatotype is through the information provided in the Customized Fat Loss For Men manual.

hello & Welcome!I want to start off by quickly congratulating you for

making the decision to take your physique to the next level using the Customized Fat Loss For Men 12 week program. (CFL)

You won’t regret it!

1 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.

Kyle LeonKyle Leon

This is very important for you to determine before you move on.

The CFL program is based specifically around your somatotype and the goal of losing stubborn fat and keeping lean muscle.

The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific training.

There is not a “one size fits all” approach to training if you are serious about taking your body to the next level.

I’m talking about the level that really gets you noticed.

Any training program that doesn’t customize the training based around YOUR soma-toype will not maximize your fat loss because there are so many important variables that are completely ignored.

For example, your somatotype will determine exactly:

What exercises you should be doing -

How many sets you need to be doing -

How many reps you need to do per set -

How many sets you train to failure -

If you should train past failure -

How much rest time in between sets -

The CFL 12 week program takes care of all of that for you along with more advanced techniques used to break through any fat loss plateau.

The CFL program has been developed for intermediate-advanced trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recom-mend mastering proper form before using this program.

It is important that we cover some topics that are keys to losing the most fat hu-manly possible with the CFL program.

Key 1 - Training to failure

Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear:

Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you “think” you can’t complete another rep.

“There is not a ‘one size fits all’

approach to training if you are

serious about taking your body to

the next level.”


Kyle LeonKyle Leon

When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you.

In the CFL program training to failure is strategically and specifically based around what’s best for your somatotype. You will be training to failure on these specific sets ONLY.

This will make sure all your muscle fibers have been fully stimulated without overdo-ing it and without risking overtraining.

Following this exact program and performing these sets correctly is very important and is vital to losing fat. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be short-changing yourself and result in less fat loss than you’re capable of.

Long and short of it is to just follow the program and you’ll be all good!!

Key 2 - Training Past Failure

In CFL there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight mov-ing slowly towards the finishing position.

We do not want you staying “stuck” for any length of time if possible.

Key 3 - Ripped Sets

Ripped Sets are the sets MOST responsible for pushing your fat loss forward from one workout to the next. You have the opportunity to take advantage of Ripped sets every workout in this 12 week program.

True Ripped Sets require more work from the muscle being trained than the previ-ous workout.

This is achieved by:

Lifting - more weight in a training to failure or past failure set for the same reps as the previous workout.

Completing more reps in a training to failure or past failure set with the same -weight as the previous workout.

Doing the same weight and reps in a training to failure or past failure set BUT with -a MORE fatigued muscle starting the set than the previous workout.


Kyle LeonKyle Leon

You have to look at these sets as a wonderful opportunity to improve, progress and stimulate more fat loss each workout!

CFL 12 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them.

Key 4 - Rest Time

Your rest time in between sets will be specifically based on your somatotype for the goal of losing fat and maintaining lean muscle. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.

Key 5 - Free Weights and Machines

You will also notice that there is no “one size fits all” approach to this topic either. Lately you’ll hear a lot of people demonizing machines but we can strategically uti-lize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work.

Also, you will find we take advantage of machines on pre-fatigued muscles espe-cially in weeks eleven and twelve to take the fat burning process to the next level.

Find your somatotype below and follow the CFL twelve week program exactly for maximum fat loss.

Key 6 - Customized Cardio

I am sure many of us have asked ourselves at some point which cardio routine is the most effective. Many believe that both high and low intensity workouts are good at helping to burn body fat. Which one then is the best and quickest way to reduce your body fat?

It has been scientifically established that when doing intensive workouts your body burns glycogen. This is a form of carbohydrate, stored in your liver and muscles for energy. However scientists also point out that low intensity workouts burn a lot of body fat.

Unfortunately, there are still many obese people dutifully doing low intensity train-ing who seem to be having little to no success at burning their body fat…so again, which one is best???

Here’s my take on this problem. It is correct that a body burns more body fat dur-ing low intensity exercise programs like swimming, walking or leisurely bike rides. However when doing high intensity activities like running, a lot more calories are used by your body and has you dropping weight a lot quicker. The only issue is that some of these calories being burned are indeed in the form of glycogen (although many fat calories are burned as well). Again, I am sure you are thinking “which one do I use?” The answer is BOTH!!!


Kyle LeonKyle Leon

Both low intensity cardio and high intensity cardio have their advantages and disadvantages (as stated below) but when combined together along with a strength training program and perfect nutrition the results are magnified.

Let’s take a look at the advantages and disadvantages of each of these training regimens.

A Breakdown of High Intensity Interval Training

For all of you who are tired of the monoto-nous hours on the treadmill, high intensity interval training (HIIT) is a great alternative to burning fat.

What that would look like on the treadmill is 20 seconds at 10-12mph, followed by a minute at a slow jog of 3 - 4 mph. By the end of the sprint interval you should be dying.

Usually 10 - 12 cycles is enough (about 15 - 20 minutes). If you aren’t exhausted after 12 cycles you weren’t sprinting hard enough.

Pros and Cons of HIIT

Pros:

Less Time: Compared to 30 - 45 minute cardio sessions, an HIIT session can be completed in around 15 minutes. Any busy person can appreciate this.

Metabolism: It has been well documented that HIIT sessions not only burn calories during the session, but also increase the body’s metabolism over the next 24 hours. This means a few HIIT sessions throughout the week will make you burn more calories when you’re sitting on your butt at the office!

Muscle Retention: The amount of power one must exert during a HIIT session causes an increase in growth hormone in the body, which will aid in muscle reten-tion. This is important since traditional cardio can be very catabolic (muscle burning).

Increased Athleticism: HIIT increases sprint ability and VO2 max (lung capacity). This will aid athletes in most sports that require quick bursts of energy at intermittent times.

Cons:

Because HIIT is so intense, it may create some issues:

“Usually 10 - 12 cycles is enough

(about 15 - 20 minutes).

If you aren’t exhausted after 12 cycles you weren’t

sprinting hard enough.”


Kyle LeonKyle Leon

Difficulty: They say “No Pain, No Gain”. HIIT is very effective, but will also leave you with legs burning, gasping for air, after each cycle. The sheer difficulty of sprinting at maximal speeds for 10 - 12 cycles can be daunting for some people.

Injuries: The intensity of running at more than 10mph puts a lot of strain on the muscles if they aren’t warmed up properly, or if you haven’t sprinted for years. Ease into an HIIT program gradually.

Exclusivity: HIIT can’t be incorporated on top of weight training work outs like regular, steady-state cardio. Your performance will suffer drastically if your energy levels aren’t at 100% while performing HIIT. Either do HIIT on “off” days or at least a few hours after your weight training work out.

A Breakdown of Low Intensity Cardio

Pros:

Circulation/Fat Burn: Low Intensity training is beneficial in an exercise program as it generates good circulation and overall well-being in the body, as well as providing high fat-burning.

Injuries/Fat percentage: This type of training enables participants to exercise for a longer duration and typically produces fewer injuries then high intensity programs. It has been documented that Low Intensity training burns about 50% of fat for energy while training. Not bad. While high intensity training has a lower percentage of about 40% of fat for energy while training.

Studies have found that Low Intensity training improves insulin sensitivity and decreasing fasting insulin levels. Great for those looking to lose weight and control their diabetes.

Cons:

Metabolism: As I mentioned above, Low Intensity training is great for burning fat but only for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

Time: It is no surprise that to realize the benefits of Low Intensity workouts you have to spend a lot more time than you would with high intensity workouts. You must put in a minimum of 45-60 minutes per session to get any of the benefits out of it. This is not ideal for people who are time restricted or who become distracted/bored easily. It can be quite monotonous for certain individuals that will cause a lack of motivation to complete the next days’ workout.


Kyle LeonKyle Leon

So here are examples of optimal High Intensity Interval Training and Low Intensity Interval Training. There are many variations of these workouts that you can com-plete but these are the exact ones that I have all of my Transformation Clients use with the utmost success. Please look at your specific somatotype for your exact Cardio schedule.

High Intensity Interval Training (HIIT)

Week 1-4 4-8 9-12

2 min walk 2 min walk 2 min walk

5 min jog 5 min jog 2 min jog

1 min sprint 1 min sprint 1 min sprint


1min jog 1min jog 1min jog

{Repeat 4 times} {Repeat 6 times} {Repeat 8 times}

5 min jog 5 min jog 2 min jog


Total Time 26 min 32 min 32 min

* Note: Not all weekly cardio schedules are broken down evenly as organized above.However, it is important to follow the specified program dependant on your personal-ized schedule. For example, the Endo-Mesomorph is instructed to do 5 High Intensitytraining sessions for weeks 11-12. This means if you are Endo-Meso you will look at the schedule for weeks 9-12 and do this routine 5 times per week.

Low Intensity Training

You can make your own choice in which type of low intensity cardio you would like to do. Please realize that you must still burn the same amount of calories as instructed in your Customized Fat Loss For Men Software package.

Most sessions are going to last between 45 mins and 1 hour so if you are time restricted be sure to do these on your days off, after work, before work etc. If you have the time then do this cardio after your weight training session.

Here are a list of Low Intensity cardio sessions you can choose from:

Walking or light jog (most popular) -

Cycling (NOT spin classes) -

Ice skating/roller blading (leisure) -

Swimming -

Rowing machine -


Kyle LeonKyle Leon

All Rights Reserved Copyright © 2011 – Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved. You may

not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Disclaimer These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you are taking any prescription medications, and/or over-thecounter drugs.

NOTICE Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.

Again, find your somatotype and derive a schedule based on the amount/types of cardio you should be doing for optimal results.

By now you should know everything you need to know to get started.

Let’s get you going!


http://www.customizedfatlossformen.com

ECTOMORPH WORKOUT PLAN


Note on cardio:

You are going to need to complete 4 Cardio sessions per week. The schedule is as

follows:

Week 1-6 – 2 Low Intensity, 2 High Intensity


Revert back to the cardio section of the Manual to see how the schedule changes

from week to week. Be sure to be diligent in getting your cardiovascular training

done and make it a core component of the system. This will burn excess calories

and have the fat melting away at a very rapid rate.

Note on abs/core training:

Your core training is important, but the concern of this 12 week program is to lose

as much fat possible without compromising your lean muscle. Because of this, the

CFL’s focus is on your weight training regimen. There is not a required

abdominal/core training component in this particular 12 week program. That

being said, it is recommended that you train your core 2-3 times per week for 10-

15 minutes. The focus of your exercises should be balanced between lower,

middle and upper abdomen as well as your obliques.

Your success over the next 12 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your ripped sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new fat loss.


WEEK 1

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets

Beyond Failure (sets)

Total Sets

Day 1 Chest and Biceps

Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets Incline Dumbbell press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Day 2 Back and Triceps

Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Seated Row 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Day 3 Legs

Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets

Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders

Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Seated Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Standing Dumbbell Front Raise 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets

Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 10 0 sets 5 sets


WEEK 2

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Flat Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Incline Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 3 Legs


Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders

Military Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Standing Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Rear Delt Machine 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 8-10 0 sets 5 sets


WEEK 3

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Dumbbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets




Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 3 Legs


Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders

Bent Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Standing Dumbbell Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


WEEK 4

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets




Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



Day 3 Legs






Day 4 Shoulders


Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets





WEEK 5

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets













Day 3 Legs






Day 4 Shoulders







WEEK 6

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Dumbbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets

Day 3 Legs






Day 4 Shoulders


Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets





WEEK 7

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets




Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Day 3 Legs






Day 4 Shoulders







WEEK 8

Exercise Warm up x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets




Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



Day 3 Legs






Day 4 Shoulders







WEEK 9


Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets













Day 3 Legs






Day 4 Shoulders Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets






WEEK 10


Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated Dumbbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets




Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Tricep Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Day 3 Legs






Day 4 Shoulders







WEEK 11

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Incline Barbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Pec Deck No warm-

up 7 x 10 30-45 secs 0 sets 0 sets 7 sets

Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Preacher Curl No warm-



Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Lat Pull down 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Lying T-bar Row No warm-


Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Rope Pushdowns No warm-


Day 3 Legs

Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets


Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Press No warm-

up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

Day 4 Shoulders

Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Seated Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Rear Delt Machine 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Machine Shoulder Press

No warm-up 7 x 8-10

30-45 secs 0 sets 0 sets 7 sets


WEEK 12

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Pec Deck No warm-


Seated Dumbbell Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Straight-bar cable curl No warm-



Lat Pull down 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Underhand Rows No warm-


Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Tricep Rope Pushdowns

No warm-up 7 x 10


Day 3 Legs


Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets


Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Hack Squat No warm-


Day 4 Shoulders

Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets


No warm-up 7 x 8-10



MESOMORPH WORKOUT PLAN


Notice

The following program requires you to perform supersets. If you are familiar with

supersets by all means continue on, but if you have not heard of them or need a

refresher please read the next couple of paragraphs so you have a full

understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly

target opposing muscle groups, namely one agonist and one antagonist (also

known as push and pull) muscle group. Examples of such muscles are the biceps

and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises,

whereas you would normally take anywhere from 30 seconds to 2 minutes

depending on your somatotype.

Note on cardio:


follows:












WEEK 1

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 2- Biceps and Triceps

Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Seated Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 3 - Legs

Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets

Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 5 - Back

Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


WEEK 2

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


Straight Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 3 - Legs


Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Pec Deck 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


WEEK 3

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets






Standing Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets



Day 3 - Legs


Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Day 4 - Chest



Decline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Standing Cable Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 5 - Back

Lat Pull down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Seated One-arm Cable Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Wide Grip Pull down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets



WEEK 4

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Seated Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 3 x 10-12 1x10-12 0 sets 5 sets



Day 3 - Legs






Day 4 - Chest




Day 5 - Back


Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


WEEK 5

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets





Straight Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 3 - Legs





Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Pec Deck 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


WEEK 6

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders


Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets





Standing Dumbbell Hammer Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Standing E-Z Bar Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Straight Bar Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Day 3 - Legs



Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Incline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Decline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Standing Cable Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Day 5 - Back

Lat Pull down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Seated One-arm Cable Rows 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Wide Grip Pull down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets


WEEK 7

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing E-Z Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Seated Dumbbell Hammer Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

E-Z Bar Preacher Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Overhead Rope Extensions 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets


Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Day 3 - Legs






Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets



Day 5 - Back

Lat Pull Down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Seated Cable Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Close Grip Pull Down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets


WEEK 8

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets


Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Seated Dumbell Hammer Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Day 3 - Legs



Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Flat Bench Dumbell Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Incline Dumbell Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Day 5 - Back

Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets


WEEK 9

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Seated Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets


Straight Bar Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Standing Dumbell Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Seated Overhead Dumbell Extensions 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Day 3 - Legs





Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

Day 4 - Chest

Flat Bench Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Incline Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Pec Deck 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Underhand Rows 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

One-arm Dumbell Rows 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets


WEEK 10

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets





Standing Dumbell Hammer Curls 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Standing E-Z Bar Curls 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Dumbell Preacher Curls (alternating arms) 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Straight Bar Pushdowns 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Skull Crushers 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Day 3 - Legs



Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Incline Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Decline Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Standing Cable Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Seated One-arm Cable Rows 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Wide Grip Pulldown 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets

Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets


WEEK 11

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Seated Front Raise 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Rear Delt Machine 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Machine Shoulder Press No warm-



Straight Bar Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Preacher Curl Machine No warm-

up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Close Grip Pushdowns No warm-

up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Day 3 - Legs



Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Press No warm-


Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets

Incline Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets

Pec Deck No warm-

up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 5 x 10-12 1 min 0 sets 0 sets 6 sets

Lat Pull Down 1 x 8-10 5 x 10-12 1 min 0 sets 0 sets 6 sets

Underhand Rows No Warm-



WEEK 12

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Dumbbell Shrugs 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets




Standing Dumbbell Hammer Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Skull Crushers 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset Below

Straight Bar Machine Curls

No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Overhead Rope Extensions No warm-


Day 3 - Legs


Standing Leg Curls 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Standing Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Hack Squat No warm-


Day 4 - Chest

Flat Bench Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets


Standing Cable Flys No warm-


Day 5 - Back

Lat Pull down 1 x 8-10 5 x 10-12 1 min 1 x 8-10 0 sets 6 sets

Seated Cable Rows 1 x 8-10 5 x 10-12 1 min 1 x 8-10 0 sets 6 sets

Lying T-Bar Row No Warm-



ENDOMORPH WORKOUT PLAN


Notice




understanding.

Supersets








Note on cardio:


follows:



Week 9-12 – 5 High Intensity






Week 1-3

Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)


Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #2

Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #3

Squats 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Calf Raises 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pull down 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Dumbbell bicep curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #2

Seated Row 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #3

Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #2

Rear Delt Dumbbell Fly 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #3

Pec Deck 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Skull Crushers 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1


E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #2

One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #3


Preacher Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Week 4-6




Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Dumbbell Bench Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Superset #2

Lateral Shoulder Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Superset #3



Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1 Close Grip Lat Pull down 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

Seated Dumbbell Curl 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

Superset #2

Wide Grip Seated Row 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Superset #3


Shoulder Shrugs (Barbell) 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1 Dumbbell Incline Bench Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

Overhead Rope Extension 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

Superset #2

Rear Delt Dumbbell Fly 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Superset #3

Cable Crossover Fly 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

Front Delt Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets

Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1



Superset #2

Underhand Rows 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Superset #3




Week 7-9




Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets


Superset #3



Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pull down 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Dumbbell bicep curl 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Seated Row 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets


Superset #3


Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Rear Delt Dumbbell Fly 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets


Superset #3



Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1


E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets


Superset #3


Preacher Curls 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets


Week 10-12


Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)


Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #2

Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #3



Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pulldown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Dumbell bicep curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #2

Seated Row 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #3


Shoulder Shrugs (dumbell) 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets

Superset #2

Rear Delt Dumbell Fly 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #3



Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pulldown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #2

One Armed Dumbell Rows 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets


Superset #3




ECTO-MESO WORKOUT PLAN


Note on cardio:


follows:























WEEK 1

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets Incline Dumbbell press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Dumbbell curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets


Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets


Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Day 3 Legs


Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Day 4 Shoulders







WEEK 2

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Flat Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets


Incline Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Preacher Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Hammer Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets




Single Arm Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets



Day 3 Legs


Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Day 4 Shoulders

Military Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Standing Side Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets





WEEK 3

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets Incline Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets


Seated Dumbbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets




Underhand Rows 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets


Tricep Rope Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Day 3 Legs


Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Day 4 Shoulders







WEEK 4

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


E-Z Barbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Dumbbell curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets




Lying T-Bar Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets



Day 3 Legs






Day 4 Shoulders







WEEK 5

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Flat Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets


Incline Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Preacher Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Hammer Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets




Single Arm Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets



Day 3 Legs





Seated Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets

Day 4 Shoulders

Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets

Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets





WEEK 6

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets



Barbell Bench Press 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12 Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Flat Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Seated Dumbbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Barbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12


Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Underhand Rows 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Tricep Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12

Day 3 Legs

Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets

Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets

Standing Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets

Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets

Standing Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets

Day 4 Shoulders

Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12

Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets

Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets


WEEK 7

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets Incline Dumbbell press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Dumbbell curl 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets


Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets


Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets

Day 3 Legs






Day 4 Shoulders







WEEK 8


Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Flat Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Incline Barbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Incline Dumbell Fly 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Preacher Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Hammer Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets


Seated Row 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Lat Pulldown 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Single Arm Row 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Day 3 Legs




Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

Seated Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

Day 4 Shoulders Military Barbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Seated Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets


WEEK 9


Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Flat Dumbell Fly 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Dumbell Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Barbell Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets


Lat Pulldown 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Row 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Underhand Rows 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets


Tricep Rope Pushdowns 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Day 3 Legs


Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

Day 4 Shoulders

Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets






WEEK 10


Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Barbell Bench Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets Incline Dumbell press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Flat Dumbell Fly 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Dumbell curl 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets


Lat Pulldown 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Row 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets


Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets

Day 3 Legs



Leg Curls 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets


Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets

Day 4 Shoulders


Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets





WEEK 11

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets


Flat Dumbbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets


Pec Deck No warm-


Hammer Curl 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Preacher Curl No warm-



Seated Row 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Lat Pull down 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Lying T-bar Row No warm-


Tricep Pushdowns 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Rope Pushdowns No warm-


Day 3 Legs



Leg Extension 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Leg Press No warm-


Day 4 Shoulders

Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Seated Front Raise 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Rear Delt Machine 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Barbell Shrugs 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets


No warm-up 7 x 8-10



WEEK 12

Exercise Warm

up x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1 Chest and Biceps Barbell Bench Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Pec Deck No warm-


Seated Dumbbell Curl 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets Straight-bar cable curl

No warm-up 7 x 10


Day 2 Back and Triceps Lat Pull down 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Seated Row 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Underhand Rows No warm-


Skull Crushers 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Tricep Rope Pushdowns

No warm-up 7 x 10


Day 3 Legs Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets

Standing Leg Curls 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Leg Extension 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Standing Calf Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Hack Squat No warm-


Day 4 Shoulders Bent Lateral Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets

Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets


No warm-up 7 x 8-10



MESO-ECTOMORPH

WORKOUT PLAN


Note on cardio:


follows:
























WEEK 1

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 - Legs






Day 4 - Chest

Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 5 - Back

Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


WEEK 2

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets





Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 - Legs






Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


WEEK 3

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



Day 3 - Legs






Day 4 - Chest



Decline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 5 - Back


Seated One-arm Cable Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Wide Grip Pull down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 4

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders


Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets





Day 3 - Legs






Day 4 - Chest




Day 5 - Back






WEEK 5

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders








Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 - Legs






Day 4 - Chest

Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets




Day 5 - Back



Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


WEEK 6

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders


Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Day 3 - Legs






Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Day 5 - Back

Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


WEEK 7

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing E-Z Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

E-Z Bar Preacher Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Overhead Rope Extensions 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets



Day 3 - Legs






Day 4 - Chest




Day 5 - Back

Lat Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Cable Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Close Grip Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


WEEK 8

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets

Beyond Failure (sets) Total Sets

Day 1- Shoulders










Day 3 - Legs






Day 4 - Chest




Day 5 - Back






WEEK 9

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders













Day 3 - Legs






Day 4 - Chest





Day 5 - Back






WEEK 10

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders









Day 3 - Legs






Day 4 - Chest





Day 5 - Back





WEEK 11

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets






Straight Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets


up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets



Day 3 - Legs





Leg Press No warm-


Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets


Pec Deck No warm-


Day 5 - Back

Seated Wide Grip Row 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

Lat Pull Down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets




WEEK 12

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing Dumbbell Hammer Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets


Superset Below





Day 3 - Legs





Hack Squat No warm-


Day 4 - Chest

Flat Bench Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets




Day 5 - Back


Seated Cable Rows 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets




MESO-ENDOMORPH

WORKOUT PLAN


Note on cardio:


follows:























WEEK 1

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets Beyond

Failure (sets) Total Sets

Day 1- Shoulders Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 2- Biceps and Triceps Standing E-Z Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets E-Z Bar Preacher Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 3 - Legs Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Lunges 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

Day 4 - Chest Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 5 - Back Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Cable Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets


WEEK 2

Exercise Warm up

x reps Working Sets x

Reps

Rest Between

Sets Failure

Sets Beyond

Failure (sets) Total Sets

Day 1- Shoulders Military Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Rear Delt Machine 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Barbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 2- Biceps and Triceps Straight Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 3 - Legs Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Leg Press 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Stiff Legged Deadlift 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets

Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Pec Deck 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 5 - Back Seated Wide Grip Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Underhand Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets


WEEK 3

Exercise

Warm up x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets Beyond

Failure (sets) Total Sets Day 1- Shoulders


Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets


Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets



Day 3 - Legs






Day 4 - Chest



Decline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets


Day 5 - Back

Lat Pull down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated One-arm Cable Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Wide Grip Pull down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets



WEEK 4

Exercise Warm up

x reps Working

Sets x Reps

Rest Between

Sets Failure

Sets Beyond

Failure (sets) Total Sets Day 1- Shoulders







Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 3 - Legs

Squats 2 x 10 4 x 10-12 2 mins 1 x 12-15 0 sets 7 sets Lunges 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets

Day 5 - Back

Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Cable Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets


WEEK 5

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Standing Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Seated Front Raise 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets


Straight Bar Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Reverse Grip E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Single Arm Rope Pushdowns 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Seated Overhead Dumbbell Extensions 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Day 3 - Legs

Squats 2 x 10 4 x 10-12 2 mins 1 x12-15 0 sets 7 sets



Leg Extension 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

Seated Calf Raises 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

Day 4 - Chest

Flat Bench Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Pec Deck 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Underhand Rows 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

One-arm Dumbbell Rows 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets


WEEK 6

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Military Dumbbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Standing E-Z Bar Curls 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Straight Bar Pushdowns 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Skull Crushers 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Close-Grip Pushdowns 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Day 3 - Legs

Squats 2 x 10 4 x 10-12 2 mins 1 x12-15 0 sets 7 sets


Standing Leg Curls 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

Standing Calf Raises 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Incline Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Decline Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Standing Cable Flys 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets

Day 5 - Back

Lat Pull down 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Wide Grip Pull down 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets

Lying T-Bar Row 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets


WEEK 7

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing E-Z Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

E-Z Bar Preacher Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Overhead Rope Extensions 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets



Day 3 - Legs






Day 4 - Chest




Day 5 - Back

Lat Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Cable Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


Close Grip Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


WEEK 8

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets

Beyond Failure (sets) Total Sets

Day 1- Shoulders










Day 3 - Legs






Day 4 - Chest




Day 5 - Back






WEEK 9

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders













Day 3 - Legs






Day 4 - Chest





Day 5 - Back






WEEK 10

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders









Day 3 - Legs






Day 4 - Chest





Day 5 - Back





WEEK 11

Exercise Warm up x

reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets






Straight Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

Standing Dumbbell Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets


up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets



Day 3 - Legs





Leg Press No warm-


Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets


Pec Deck No warm-


Day 5 - Back

Seated Wide Grip Row 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets

Lat Pull Down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets




WEEK 12

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Day 1- Shoulders







Standing Dumbbell Hammer Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets


Superset Below





Day 3 - Legs





Hack Squat No warm-


Day 4 - Chest

Flat Bench Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets




Day 5 - Back


Seated Cable Rows 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets




ENDO-MESOMORPH

WORKOUT PLAN


Notice




understanding.

Supersets








Note on cardio:


follows:



Week 11-12 – 5 High Intensity






Week 1-3




Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Tricep pushdown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #2

Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #3

Squats 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Calf Raises 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pull down 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Dumbbell bicep curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #2

Seated Row 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #3

Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Tricep rope extension 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #2

Rear Delt Dumbbell Fly 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #3

Pec Deck 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Skull Crushers 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1


E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #2

One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #3


Preacher Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Week 4-6




Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Dumbbell Bench Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Superset #2

Lateral Shoulder Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Superset #3



Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1 Close Grip Lat Pull down 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

Seated Dumbbell Curl 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

Superset #2

Wide Grip Seated Row 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Superset #3


Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1 Dumbbell Incline Bench Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

Overhead Rope Extension 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

Superset #2

Rear Delt Dumbbell Fly 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Superset #3

Cable Crossover Fly 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

Front Delt Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets

Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1



Superset #2

Underhand Rows 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Superset #3




Week 7-9




Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

Tricep pushdown 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

Superset #2

Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets


Superset #3



Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1


Dumbbell bicep curl 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

Superset #2

Seated Row 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets


Superset #3


Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

Tricep rope extension 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

Superset #2

Rear Delt Dumbbell Fly 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets


Superset #3



Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1


E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets

Superset #2

One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets


Superset #3


Preacher Curls 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets


Week 10-12


Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)


Day 1 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Super-Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #2

Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #3



Day 2 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pulldown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Dumbell bicep curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #2

Seated Row 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #3


Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Day 3 - Push

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Tricep rope extension 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets

Superset #2

Rear Delt Dumbell Fly 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #3



Day 4 - Pull

Exercise Warm up

x reps

Working Sets x Reps

Rest Between

Sets Failure

Sets


Total Sets

Superset #1

Lat Pulldown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #2

One Armed Dumbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets


Superset #3




Download - You won’t regret it!CFL+Training-NEW_men.… · Key 3 - Ripped Sets ... (HIIT) is a great alternative to burning fat. What that would look like on the treadmill is 20 seconds at

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