Mesomorph Training Log

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

Standing Dumbell Front
Raise
Bent-over Reverse Flys (Rear
Delts)
Dumbell Shrugs
Day 2- Biceps and Triceps
Standing E-Z Curls
Seated Dumbell Hammer
Curls
E-Z Bar Preacher Curls
Overhead Rope Extensions
Skull Crushers
Close-Grip Pushdowns
Set 1
Set 2
Day 3 - Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Set 1
Day 4 - Chest
Flat Bench Barbell Press
Incline Dumbell Press
Flat Bench Dumbell Flys
Incline Dumbell Flys
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Lat Pull Down
Seated Cable Row
Lying T-Bar Row
Close Grip Pull Down
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 2
Set 3
Set 3
Set 4
Set 4
Set 5
WEEK 2
Day 1- Shoulders
Military Barbell Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
Set 7
x
x
x
x
x
x
x
x
x
Set 6
x
x
x
Set 7
x
x
x
Set 5
Set 6
x
x
x
x
x
x
x
x
Set 7
x
x
x
x
x
Standing Side Lateral Raises

Seated Front Raise
Rear Delt Machine
Barbell Shrugs
Straight Bar Curls
Standing Dumbell Curls
Reverse Grip E-Z Bar Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Single Arm Rope Pushdowns

Seated Overhead Dumbell
Extensions
Reverse Grip Straight Bar
Pushdowns
Day 3 - Legs
Squats
Leg Press
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises
Set 1
Set 2
Set 3
Set 4
Day 4 - Chest
Flat Bench Dumbell Press
Incline Barbell Press
Pec Deck
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Seated Wide Grip Row
Lat Pull Down
Underhand Rows
One-arm Dumbell Rows
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 4
Set 5
Set 6
x
Set 7
x
WEEK 3
Day 1- Shoulders
Bent Lateral Raises
Set 1
Set 2
Set 3
x
x
x
x
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
x
x
x
x
x
x
x
x
Set 7
x
x
x
x
x

Raise
Delts)
Dumbell Shrugs
Standing Dumbell Hammer
Curls
Standing E-Z Bar Curls
Dumbell Preacher Curls
(alternating arms)
Straight Bar Pushdowns
Skull Crushers
Set 1
Set 2
Day 3 - Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Standing Calf Raises
Set 1
Day 4 - Chest
Decline Barbell Press
Standing Cable Flys
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Lat Pulldown
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
Set 7
x
x
x
x
x
x
x
Set 6
x
Set 7
x
Set 2
Set 3
Set 3
Set 4
Set 4
Set 5
Seated One-arm Cable Rows

Wide Grip Pulldown
Lying T-Bar Row
WEEK 4
Day 1- Shoulders
Set 1
Set 2
Set 3
Set 4
Set 5
x
x
x
x
Set 6
x
Set 7
x
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x

Raise
Delts)
Dumbell Shrugs
Standing E-Z Curls
Curls
Skull Crushers
Set 1
Set 2
Day 3 - Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Set 1
Day 4 - Chest
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Lat Pull Down
Seated Cable Row
Lying T-Bar Row
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 4
Set 5
Set 6
x
Set 7
x
x
x
x
x
Set 2
Set 3
Set 3
Set 4
Set 4
Set 5
WEEK 5
Day 1- Shoulders
Military Barbell Press
Seated Front Raise
Set 1
Set 2
Set 3
x
x
x
x
Set 6
x
x
Set 7
x
x
Reverse Grip E-Z Bar Curls

Extensions
Reverse Grip Straight Bar
Pushdowns
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Rear Delt Machine

Barbell Shrugs
Straight Bar Curls
Set 1
Set 2
Set 2
Set 3
Set 3
Set 4
Set 4
Set 5
Day 3 - Legs
Squats
Leg Press
Leg Extension
Seated Calf Raises
Set 1
Day 4 - Chest
Pec Deck
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Lat Pull Down
Underhand Rows
One-arm Dumbell Rows
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 4
Set 5
Set 6
x
x
Set 7
x
x
WEEK 6
Day 1- Shoulders
Bent Lateral Raises
Raise
Set 1
Set 2
Set 3

Delts)
Dumbell Shrugs
Set 2
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Set 1
Day 3 - Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Set 1
Day 4 - Chest
Decline Barbell Press
Standing Cable Flys
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Lat Pulldown
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
Set 7
x
x
x
x
x
x
x
Set 6
x
Set 7
x
Set 3
Set 4
x
x

Curls
Dumbell Preacher Curls
(alternating arms)
Skull Crushers
Set 2
Set 3
x
x
Set 4
Set 5
Seated One-arm Cable Rows

Wide Grip Pulldown
Lying T-Bar Row
WEEK 7
Day 1- Shoulders
Raise
Delts)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
Set 7
x
x
x
x
x
x
x
x
x
x
x
Set 5
Set 6
Set 7
x
x
x
x
x
x
x
x
x
x
x
x
Dumbell Shrugs
Standing E-Z Curls
Curls
Skull Crushers
Set 1
Set 2
Day 3 - Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Set 1
Day 4 - Chest
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Day 5 - Back
Lat Pull Down
Seated Cable Row
Lying T-Bar Row
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x
x
x
x
Set 7
x
x
x
x
Set 4
Set 5
Set 6
Set 7
x
x
x
x
x
x
Set 6
x
Set 7
x
Set 2
Set 3
Set 3
Set 4
Set 4
Set 5
WEEK 8
Day 1- Shoulders
Set 1
Set 2
Set 3

Seated Front Raise
Rear Delt Machine
Machine Shoulder Press
Straight Bar Curls
Set 1
Set 2
Set 3
Set 4
Set 5

Preacher Curl Machine

Extensions
Close Grip Pushdowns
Set 5
Set 6
x
x
x
x
x
x
Set 7
x
x
x
x
Day 3 - Legs
Squats
Leg Extension
Seated Calf Raises
Leg Press
Set 1
Set 2
Set 3
Set 4
Day 4 - Chest
Pec Deck
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x
Day 5 - Back
Lat Pull Down
Underhand Rows
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x
WEEK 9
Day 1- Shoulders
Bent Lateral Raises
Delts)
Dumbell Shrugs
Machine Shoulder Press
Set 1

Curls
Skull Crushers
Superset Below
Set 1
Set 2
Set 2
Set 3
Set 3
Set 4
Set 4
Set 5
Set 6
x
Set 7
x
x
x
x
x
Set 6
Set 7
x
x
x
x
x
x
x
x
Set 5
Set 6
x
x
x
x
x
x
Set 7
x
x
x
x
Set 5
Straight Bar Machine Curls

Day 3 - Legs
Squats
Standing Leg Curls
Leg Extension
Hack Squat
Set 1
Set 2
Set 3
Set 4
Day 4 - Chest
Standing Cable Flys
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x
Day 5 - Back
Lat Pulldown
Seated Cable Rows
Lying T-Bar Row
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
x
x

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WEEK 1

Seated Side Lateral Raises

Standing Side Lateral Raises

Single Arm Rope Pushdowns

Military Dumbell Press

Seated One-arm Cable Rows

Seated Side Lateral Raises

Reverse Grip E-Z Bar Curls

Single Arm Rope Pushdowns

Rear Delt Machine

Bent-over Reverse Flys (Rear

Day 2- Biceps and Triceps

Seated One-arm Cable Rows

Standing Side Lateral Raises

Standing Dumbell Curls

Single Arm Rope Pushdowns

Day 2- Biceps and Triceps

Straight Bar Machine Curls

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