Meso-Ectomorph Training Log
of 11
-
Upload
duke-sayer -
Category
Documents
-
view
223 -
download
0
Transcript of Meso-Ectomorph Training Log
-
7/31/2019 Meso-Ectomorph Training Log
1/11
-
7/31/2019 Meso-Ectomorph Training Log
2/11
WEEK 1Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Dumbell Press x x
Seated Side Lateral Raises x x
Standing Dumbell Front Raise x x
Bent-over Reverse Flys (RearDelts) x x
Dumbell Shrugs x x
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing E-Z Curls x x
Seated Dumbell HammerCurls x x
E-Z Bar Preacher Curls x x
Overhead Rope Extensions x x
Skull Crushers x x
Close-Grip Pushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats x
Lunges x x xLeg Curls x x x
Leg Extension x x x
Calf Raises x x x
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Barbell Press x x
Incline Dumbell Press x x
Flat Bench Dumbell Flys x x
Incline Dumbell Flys x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pull Down x x
Seated Cable Row x x
Lying T-Bar Row x x
Close Grip Pull Down x x
-
7/31/2019 Meso-Ectomorph Training Log
3/11
WEEK 2
-
7/31/2019 Meso-Ectomorph Training Log
4/11
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Barbell Press x x
Standing Side Lateral Raises x x
Seated 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 7
Straight Bar Curls x x
Standing Dumbell Curls x x
Reverse Grip E-Z Bar Curls x x
Single Arm Rope Pushdowns x x
Seated Overhead DumbellExtensions x x
Reverse Grip Straight BarPushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats x
Leg Press x x x
Stiff Legged Deadlift x x x
Leg Extension x x x
Seated 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 x
Incline Barbell Press x x
Incline Dumbell Press x x
Pec Deck x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Seated Wide Grip Row x x
Lat Pull Down x x
Underhand Rows x x
One-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 x
-
7/31/2019 Meso-Ectomorph Training Log
5/11
Military Dumbell Press x x
Standing Dumbell Front Raise x x
Bent-over Reverse Flys (RearDelts) x x
Dumbell Shrugs x x
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing Dumbell HammerCurls x x
Standing E-Z Bar Curls x x
Dumbell Preacher Curls(alternating arms) x x
Straight Bar Pushdowns x x
Skull Crushers x x
Close-Grip Pushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats x
Hack Squat x x x
Standing Leg Curls x x x
Leg Extension x x x
Standing Calf Raises x x x
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Barbell Press x x
Incline Barbell Press x xDecline Barbell Press x x
Standing Cable Flys x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown x x
Seated One-arm Cable Rows x x
Wide Grip Pulldown x x
Lying T-Bar Row x x
WEEK 4Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Dumbell Press x x
-
7/31/2019 Meso-Ectomorph Training Log
6/11
Seated Side Lateral Raises x x
Standing Dumbell Front Raise x x
Bent-over Reverse Flys (RearDelts) x x
Dumbell Shrugs x x
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing E-Z Curls x x
Seated Dumbell HammerCurls x x
E-Z Bar Preacher Curls x x
Overhead Rope Extensions x x
Skull Crushers x x
Close-Grip Pushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats
Lunges x x x
Leg Curls x x x
Leg Extension x x x
Calf Raises x x x
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Barbell Press x x
Incline Dumbell Press x xFlat Bench Dumbell Flys x x
Incline Dumbell Flys x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pull Down x x
Seated Cable Row x x
Lying T-Bar Row x x
Close Grip Pull Down x x
WEEK 5Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Barbell Press x x
Standing Side Lateral Raises x x
Seated Front Raise x x
-
7/31/2019 Meso-Ectomorph Training Log
7/11
Rear Delt Machine x x
Barbell Shrugs x x
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Straight Bar Curls x x
Standing Dumbell Curls x x
Reverse Grip E-Z Bar Curls x x
Single Arm Rope Pushdowns x x
Seated Overhead DumbellExtensions x x
Reverse Grip Straight BarPushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats Leg Press x x x
Stiff Legged Deadlift x x x
Leg Extension x x x
Seated Calf Raises x x x
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Dumbell Press x x
Incline Barbell Press x x
Incline Dumbell Press x x
Pec Deck x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Seated Wide Grip Row x x
Lat Pull Down x x
Underhand Rows x x
One-arm Dumbell Rows x x
WEEK 6Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Bent Lateral Raises x x
Military Dumbell Press x x
Standing Dumbell Front Raise x x
-
7/31/2019 Meso-Ectomorph Training Log
8/11
Bent-over Reverse Flys (RearDelts) x x
Dumbell Shrugs x x
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing Dumbell HammerCurls x x
Standing E-Z Bar Curls x x
Dumbell Preacher Curls(alternating arms) x x
Straight Bar Pushdowns x x
Skull Crushers x x
Close-Grip Pushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats
Hack Squat x x x
Standing Leg Curls x x x
Leg Extension x x x
Standing Calf Raises x x x
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Barbell Press x x
Incline Barbell Press x x
Decline Barbell Press x x
Standing Cable Flys x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown x x
Seated One-arm Cable Rows x x
Wide Grip Pulldown x x
Lying T-Bar Row x x
WEEK 7Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Dumbell Press x x
Seated Side Lateral Raises x x
Standing Dumbell Front Raise x x
-
7/31/2019 Meso-Ectomorph Training Log
9/11
Bent-over Reverse Flys (RearDelts) x x
Dumbell Shrugs x x
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing E-Z Curls x xSeated Dumbell HammerCurls x x
E-Z Bar Preacher Curls x x
Overhead Rope Extensions x x
Skull Crushers x x
Close-Grip Pushdowns x x
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats
Lunges x x x
Leg Curls x x x
Leg Extension x x x
Calf Raises x x x
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Barbell Press x x
Incline Dumbell Press x x
Flat Bench Dumbell Flys x x
Incline Dumbell Flys x x
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pull Down x x
Seated Cable Row x x
Lying T-Bar Row x x
Close Grip Pull Down 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 x
Seated Front Raise x x
Rear Delt Machine x x
Machine Shoulder Press
-
7/31/2019 Meso-Ectomorph Training Log
10/11
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Straight Bar Curls x x
Standing Dumbell Curls x x
Preacher Curl Machine
Single Arm Rope Pushdowns x xSeated Overhead DumbellExtensions x x
Close Grip Pushdowns
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats x
Stiff Legged Deadlift x x x
Leg Extension x x x
Seated Calf Raises x x x
Leg Press
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Dumbell Press x
Incline Barbell Press x
Pec Deck
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Seated Wide Grip Row x
Lat Pull Down x
Underhand Rows
-
7/31/2019 Meso-Ectomorph Training Log
11/11
WEEK 9Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Bent Lateral Raises x x
Bent-over Reverse Flys (RearDelts) x x
Dumbell Shrugs x x
Machine Shoulder Press
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing Dumbell HammerCurls x x
Standing E-Z Bar Curls x xStraight Bar Pushdowns x x
Skull Crushers x x
Superset Below
Straight Bar Machine Curls
Overhead Rope Extensions
Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Squats x
Standing Leg Curls x x x
Leg Extension x x xStanding Calf Raises x x x
Hack Squat
Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Bench Barbell Press x
Incline Barbell Press x
Standing Cable Flys
Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown xSeated Cable Rows x
Lying T-Bar Row
