Meso Chest-Back focused
Duration 8-12 weeks
Muscle Group Exercise Sets Reps
Lats Assisted pull ups 2 4 to 8 reps
Lats Machine row chest supported (vertical 2 4 to 8 reps
handles)
Day 1
Upper Back Bench DB upper back row 2 4 to 8 reps
Triceps Unilateral Triceps pushdown 2 4 to 8 reps
Triceps Tbar triceps pushdown 2 4 to 8 reps
Muscle Group Exercise Sets Reps
Hams Leg Curl 2 4 to 8 reps
Quads Quad focused Leg press 2 4 to 8 reps
Day 2
Quads Leg extension 2 4 to 8 reps
Calves Calf raises 2 4 to 8 reps
Adductors Hip adductor machine 1 4 to 8 reps
Muscle Group Exercise Sets Reps
Chest Machine Chest Press 2 4 to 8 reps
Chest Unilateral High-Low cable press 2 4 to 8 reps
Day 3 Chest Pec dec 1 4 to 8 reps
Biceps Preacher Curl 2 4 to 8 reps
Brachialis Brachiradialis Preacher Hammer Curl 2 4 to 8 reps
Muscle Group Exercise Sets Reps
Chest Incline smith machine press 2 4 to 8 reps
Upper Back Machine chest supported row 2 4 to 8 reps
(horizontal handles)
Day 4
Upper Back Machine chest supported row 2 4 to 8 reps
(horizontal handles)
Shouder Machine Shoulder press 2 4 to 8 reps
Day 4
Shoulder Lateral raise machine 2 4 to 8 reps
Hams Barbell Rdl 2 4 to 8 reps
Week 1
Rest (Minutes) Set 1 Set 2
3+ minutes 40 - 8 reps 40 - 7
reps
3+ minutes 80 - 9 reps 90 - 8
reps
3+ minutes 12.5 - 8 reps 12.5 - 7
reps
3+ minutes 25 - 10 reps (form was 25 - 9
wrong) reps
3+ minutes 65 - 7 reps
Rest (Minutes) Set 1 Set 2
3+ minutes 65-7 65-5
3+ minutes 95-13 120-8
3+ minutes 70-10 70-9
3+ minutes 90-10 100-8
3+ minutes 40-8 40-7
Rest (Minutes) Set 1 Set 2
3+ minutes 80-8 80-7
3+ minutes 55-8 (form was wrong) 55-7
3+ minutes
3+ minutes
25-9 25-8
3+ minutes
Rest (Minutes) Set 1 Set 2
3+ minutes 35-6 35-4
3+ minutes 60-9 70-7
3+ minutes 60-9 70-7
3+ minutes 65-4 60-6
3+ minutes 30-8 30-5
3+ minutes 25-7
Week 1 Week 2 Week 3 Week 4
Note Set 1 Set 2 Set 1 Set 2 Set 1
35-6 35-5 35-7 35-6 35-7
Push against the pad, don’t overstretch your back,
pull to the side of your body without getting past 90-7 90-5 90-7 90-5 90-8
your torso. Elbow shouldn’t be too flexed, 90° is
good
15-6 15-5 15-7 15-5 15-8
One working arm, the other is to stabilize yourself 20-7 20-5 20-7 20-6 20-8
by grabbing on the pole. Use D handle
65-7 65-7 65-5 65-7
Note Set 1 Set 2 Set 1 Set 2 Set 1
65-7 65-5 65-8 65-6 65-7
Place your feet low enough so you can achieve full 130-6 130-5 130-8 130-7 135-7
knee flexion without low back and heels lifting
75-8 75-7 75-8 75-7 75-9
Hold the stretched position for 4-5 seconds 100-9 110-8 120-9 120-8 120-8
Seat the seat so your feet are apart (as much as you 45-6 45-4 45-6 45-4 45-7
can handle), and focus on the squeeze
Note Set 1 Set 2 Set 1 Set 2 Set 1
Have the seat setup inline with your 80-9 80-8 85-7 85-6 85-7
'nipple' when arms are in front 55-12
One working arm, the other is to stabilize yourself (week 2
by grabbing on the pole. Use D handle, pull towards form was 60-7 50-8 55-6 55-7
below your belly button and a bit inward. still
Have the seat setup inline with your wrong)
60-6 60-7 60-7
'nipple' when arms are in front
30-6 30-5 30-6 30-5 30-6
On preacher machine, use the inner handles, not the 35-5 30-6 30-6 30-5 30-6
ones you used for preach bi curl
Note Set 1 Set 2 Set 1 Set 2 Set 1
35-7 35-6 35-7 35-6 35-4
75-7 75-6 75-8 75-7 80-6
75-7 75-6 75-8 75-7 80-6
65-5 65-4 65-5 65-4 65-6
30-7 30-6 30-7 30-6 30-8
You can do either b stance or regular 30-8 db rdl 35-6
Week 4 Week 5 Week 6 Week 7 Week 8
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
35-6 35-7 35-7
90-7 95-6 95-5
15-7 15-8 15-7
25-6 20-9 20-8
65-6 65-8 65-6
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
65-5 65-7 65-6
135-6 140-8 140-7
75-7 80-7 80-6
120-6 125-8 125-6
45-5 45-6 45-4
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
85-6 85-7 85-6
55-6 55-8 55-7
60-7
30-5 30-7 30-6
30-5 30-7 30-6
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
30-5 35-5 35-4
80-5 80-6 80-5
80-5 80-6 80-5
65-4 65-4 60-6
35-6 35-4 30-6
35-8