Meso-Endomorph Training Log

WEEK 1
Day 1 - Push
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 2 - Pull
Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 3 - Push
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
WEEK 1 (Contd)
Day 4 - Pull
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
WEEK 2
Day 1 - Pull
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

x x

x x

x x
Day 2 - Push

x x

x x

x x
Day 3 - Pull
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls

x x

x x
Superset #3 Stiff Legged Deadlifts Preacher Curls

x x
WEEK 2 (Contd)
Day 4 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
WEEK 3
Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 2 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 3 - Push
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press

x x

x
Leg Press Superset #3 Squats Calf Raises

x x
WEEK 3 (Contd)
Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
x x
WEEK 4
Day 1 - Pull
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Push
Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Pull
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Day 4 - Push
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 5
Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Pull
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Push
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 5 (Contd)
Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 6
Day 1 - Pull
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Push
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 6 (Contd)
Day 3 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 4 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Pull
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 7
Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Push
Superset #1 Barbell Bench Press Tricep pushdown Superset #2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Military Shoulder Press Leg Press Superset #3 Squats Calf Raises WEEK 7 (Contd)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 8
Day 1 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Pull
Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
WEEK 8 (Contd)
Day 4 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 9
Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Push
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 9 (Contd)
Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6

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WEEK 1

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #3 Stiff Legged Deadlifts Preacher Curls

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Leg Press Superset #3 Squats Calf Raises

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts Shoulder Shrugs (Barbell)

Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)

Stiff Legged Deadlifts Shoulder Shrugs (dumbell)

Superset #3 Pec Deck Skull Crushers

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