meso-endomorph training log
TRANSCRIPT
WEEK 1
Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Bench Press xTricep pushdown x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Military Shoulder Press xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats xCalf Raises x
Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xDumbell bicep curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Seated Row xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts xShoulder Shrugs (dumbell) x
Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Incline Bench Press xTricep rope extension x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Rear Delt Dumbell Fly xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Pec Deck xSkull Crushers x
WEEK 1 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xE-Z Bar Bicep Curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6One Armed Dumbell Rows xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Stiff Legged Deadlifts xPreacher Curls x
Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Bench Press xTricep pushdown x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Military Shoulder Press xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Squats xCalf Raises x
WEEK 2
Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xDumbell bicep curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Seated Row xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Stiff Legged Deadlifts xShoulder Shrugs (dumbell) x
Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Incline Bench Press xTricep rope extension x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Rear Delt Dumbell Fly xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Pec Deck xSkull Crushers x
Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xE-Z Bar Bicep Curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6One Armed Dumbell Rows xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Stiff Legged Deadlifts xPreacher Curls x
WEEK 2 (Cont’d)
Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Bench Press xTricep pushdown x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Military Shoulder Press xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Squats xCalf Raises x
Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xDumbell bicep curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Seated Row xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Stiff Legged Deadlifts xShoulder Shrugs (dumbell) x
WEEK 3
Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Incline Bench Press xTricep rope extension x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Rear Delt Dumbell Fly xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Pec Deck xSkull Crushers x
Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xE-Z Bar Bicep Curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6One Armed Dumbell Rows xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Stiff Legged Deadlifts xPreacher Curls x
Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Bench Press xTricep pushdown x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Military Shoulder Press xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squats xCalf Raises x
WEEK 3 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Lat Pulldown xDumbell bicep curl x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Seated Row xHamstring Curls x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Stiff Legged Deadlifts xShoulder Shrugs (dumbell) x
Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Superset #1 Barbell Incline Bench Press xTricep rope extension x
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Rear Delt Dumbell Fly xLeg Press x
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Pec Deck xSkull Crushers x
WEEK 4
Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Underhand Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Lateral Shoulder Raises Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises
Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Wide Grip Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Incline Bench Press Overhead Rope Extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Cable Crossover Fly Front Delt Raises
Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Underhand Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
WEEK 5
Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Lateral Shoulder Raises Leg Press
Superset #3 Squats Calf Raises
Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Wide Grip Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Incline Bench Press Overhead Rope Extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Cable Crossover Fly Front Delt Raises
WEEK 5 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Underhand Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Lateral Shoulder Raises Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises
WEEK 6
Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Wide Grip Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Incline Bench Press Overhead Rope Extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Cable Crossover Fly Front Delt Raises
WEEK 6 (Cont’d)
Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Underhand Rows Hamstring Curls
Superset #3 Stiff Legged Deadlifts Preacher Curls
Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Dumbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Lateral Shoulder Raises Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises
Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Wide Grip Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
WEEK 7
Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Incline Bench Press Tricep rope extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Pec Deck Skull Crushers
Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 One Armed Dumbell Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Military Shoulder Press Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises
WEEK 7 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown Dumbell bicep curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Incline Bench Press Tricep rope extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Pec Deck Skull Crushers
WEEK 8
Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 One Armed Dumbell Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Military Shoulder Press Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises
Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown Dumbell bicep curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts
Shoulder Shrugs (dumbell) WEEK 8 (Cont’d)
Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Incline Bench Press Tricep rope extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Pec Deck Skull Crushers
Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 One Armed Dumbell Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
WEEK 9
Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Military Shoulder Press Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises
Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown Dumbell bicep curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Seated Row Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Incline Bench Press Tricep rope extension
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rear Delt Dumbell Fly Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Pec Deck Skull Crushers
WEEK 9 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 One Armed Dumbell Rows Hamstring Curls
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Stiff Legged Deadlifts Preacher Curls
Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Superset #1 Barbell Bench Press Tricep pushdown
Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Military Shoulder Press Leg Press
Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Squats Calf Raises