mesomorph training log

WEEK 1Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Military Dumbell Press x x

Seated Side Lateral Raises x x

Standing Dumbell Front Raise x x

Bent-over Reverse Flys (Rear Delts) x xDumbell Shrugs x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Standing E-Z Curls x x

Seated Dumbell Hammer Curls x xE-Z Bar Preacher Curls x xOverhead Rope Extensions x xSkull Crushers x xClose-Grip Pushdowns x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats xLunges x x xLeg Curls x x xLeg Extension x x xCalf Raises x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Barbell Press x xIncline Dumbell Press x xFlat Bench Dumbell Flys x xIncline Dumbell Flys x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pull Down x xSeated Cable Row x xLying T-Bar Row x xClose Grip Pull Down x x

WEEK 2

Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Military Barbell Press x x

Standing Side Lateral Raises x xSeated Front Raise x xRear Delt Machine x xBarbell Shrugs x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Straight Bar Curls x xStanding Dumbell Curls x xReverse Grip E-Z Bar Curls x x

Single Arm Rope Pushdowns x xSeated Overhead Dumbell Extensions x xReverse Grip Straight Bar Pushdowns x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats xLeg Press x x xStiff Legged Deadlift x x xLeg Extension x x xSeated Calf Raises x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Dumbell Press x xIncline Barbell Press x xIncline Dumbell Press x xPec Deck x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Seated Wide Grip Row x xLat Pull Down x xUnderhand Rows x xOne-arm Dumbell Rows x x

WEEK 3Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Bent Lateral Raises x xMilitary Dumbell Press x x



Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Dumbell Hammer Curls x xStanding E-Z Bar Curls x xDumbell Preacher Curls (alternating arms) x xStraight Bar Pushdowns x xSkull Crushers x xClose-Grip Pushdowns x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats xHack Squat x x xStanding Leg Curls x x xLeg Extension x x xStanding Calf Raises x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Barbell Press x xIncline Barbell Press x xDecline Barbell Press x xStanding Cable Flys x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x x

Seated One-arm Cable Rows x xWide Grip Pulldown x xLying T-Bar Row x x







Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats Lunges x x xLeg Curls x x xLeg Extension x x xCalf Raises x x x



WEEK 5Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Military Barbell Press x x

Standing Side Lateral Raises x xSeated Front Raise x x

Rear Delt Machine x xBarbell Shrugs x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Straight Bar Curls x xStanding Dumbell Curls x x

Reverse Grip E-Z Bar Curls x x

Single Arm Rope Pushdowns x xSeated Overhead Dumbell Extensions x xReverse Grip Straight Bar Pushdowns x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats Leg Press x x xStiff Legged Deadlift x x xLeg Extension x x xSeated Calf Raises x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Dumbell Press x xIncline Barbell Press x xIncline Dumbell Press x xPec Deck x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Seated Wide Grip Row x xLat Pull Down x xUnderhand Rows x xOne-arm Dumbell Rows x x

WEEK 6Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Bent Lateral Raises x xMilitary Dumbell Press x x




Standing Dumbell Hammer Curls x xStanding E-Z Bar Curls x xDumbell Preacher Curls (alternating arms) x xStraight Bar Pushdowns x xSkull Crushers x xClose-Grip Pushdowns x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats Hack Squat x x xStanding Leg Curls x x xLeg Extension x x xStanding Calf Raises x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Barbell Press x xIncline Barbell Press x xDecline Barbell Press x xStanding Cable Flys x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x x

Seated One-arm Cable Rows x xWide Grip Pulldown x xLying T-Bar Row x x




Bent-over Reverse Flys (Rear Delts) x x

Dumbell Shrugs x x



Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats Lunges x x xLeg Curls x x xLeg Extension x x xCalf Raises x x x



WEEK 8Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Side Lateral Raises x xSeated Front Raise x xRear Delt Machine x xMachine Shoulder Press

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Straight Bar Curls x x

Standing Dumbell Curls x xPreacher Curl Machine

Single Arm Rope Pushdowns x xSeated Overhead Dumbell Extensions x xClose Grip Pushdowns

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats xStiff Legged Deadlift x x xLeg Extension x x xSeated Calf Raises x x xLeg Press

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Dumbell Press xIncline Barbell Press xPec Deck

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Seated Wide Grip Row xLat Pull Down xUnderhand Rows

WEEK 9Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Bent Lateral Raises x x

Bent-over Reverse Flys (Rear Delts) x xDumbell Shrugs x xMachine Shoulder Press


Standing Dumbell Hammer Curls x xStanding E-Z Bar Curls x xStraight Bar Pushdowns x xSkull Crushers x xSuperset Below

Straight Bar Machine Curls Overhead Rope Extensions

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats xStanding Leg Curls x x xLeg Extension x x xStanding Calf Raises x x xHack Squat

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Bench Barbell Press xIncline Barbell Press xStanding Cable Flys

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown xSeated Cable Rows xLying T-Bar Row

mesomorph training log

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