ecto-mesomorph training log

WEEK 1Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Barbell Bench Press x x xIncline Dumbell press x x xFlat Dumbell Fly x x xE-Z Barbell Curl x x xDumbell curl x x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x x xSeated Row x x xLying T-Bar Row x x xSkull Crushers x x xTricep Pushdowns x 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 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Dumbell Press x x x

Seated Side Lateral Raises x x x

Standing Dumbell Front Raise x x xBent-over Reverse Flys (Rear Delts) x x xDumbell Shrugs x x

WEEK 2Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Dumbell Press x x xIncline Barbell Press x x xIncline Dumbell Fly x x xPreacher Curl x x xHammer Curl x x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Seated Row x x xLat Pulldown x x xSingle Arm Row x x xTricep Pushdowns x x xSkull Crushers x 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 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Military Barbell Press x x x

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

WEEK 3Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Barbell Bench Press x x xIncline Dumbell Press x x xFlat Dumbell Fly x x xSeated Dumbell Curl x x xBarbell Curl x x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x x xSeated Row x x xUnderhand Rows x x xSkull Crushers x x x

Tricep Rope Pushdowns x 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 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Bent Lateral Raises x x x

Military Dumbell Press x x x

Standing Dumbell Front Raise x x xBent-over Reverse Flys (Rear Delts) x x xDumbell Shrugs x x

WEEK 4Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Barbell Bench Press x xIncline Dumbell press x xFlat Dumbell Fly x xE-Z Barbell Curl x xDumbell curl x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x xSeated Row x xLying T-Bar Row x xSkull Crushers x xTricep Pushdowns x x

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


Military Dumbell Press x x

Seated Side Lateral Raises x x

Standing Dumbell Front Raise x xBent-over Reverse Flys (Rear Delts) x xDumbell Shrugs x x

WEEK 5Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Dumbell Press x xIncline Barbell Press x xIncline Dumbell Fly x xPreacher Curl x xHammer Curl x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Seated Row x xLat Pulldown x xSingle Arm Row x xTricep Pushdowns x xSkull Crushers 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 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

WEEK 6Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Barbell Bench Press x xIncline Dumbell Press x xFlat Dumbell Fly x xSeated Dumbell Curl x xBarbell Curl x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x xSeated Row x xUnderhand Rows x xSkull Crushers x x

Tricep Rope 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 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Bent Lateral Raises x x



WEEK 7Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Barbell Bench Press x xIncline Dumbell press x xFlat Dumbell Fly x xE-Z Barbell Curl x xDumbell curl x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x xSeated Row x xLying T-Bar Row x xSkull Crushers x xTricep Pushdowns 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 xLeg Extension x x xCalf Raises x x x



Seated Side Lateral Raises x x


WEEK 8Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Flat Dumbell Press x x xIncline Barbell Press x x xPec Deck Hammer Curl x x xPreacher Curl

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Seated Row x x xLat Pulldown x x xLying T-bar Row Tricep Pushdowns x x xRope Pushdowns

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press


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

Machine Shoulder Press

WEEK 9Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Barbell Bench Press x x xIncline Dumbell Press x x xPec Deck Seated Dumbell Curl x x xStraight-bar cable curl

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Lat Pulldown x x xSeated Row x x xUnderhand Rows Skull Crushers x x x

Tricep Rope Pushdowns

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 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Bent Lateral Raises x x x

Standing Dumbell Front Raise x x xBent-over Reverse Flys (Rear Delts) x x xDumbell Shrugs x x x

Machine Shoulder Press

ecto-mesomorph training log

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