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  • Mahmoud .Y Mesocycle 1

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    tetotiko
    4 views4 pages
    This document outlines a 5-day workout program split into Push, Pull, Legs, Push, and Pull days. Each day focuses on different muscle groups and lists the exercises, sets, reps, rest period, and weights to be used for each exercise. The program provides structure and progression over 4 weeks to target full body strength and muscle growth.

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    Mahmoud .y Mesocycle 1 Copy

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    This document outlines a 5-day workout program split into Push, Pull, Legs, Push, and Pull days. Each day focuses on different muscle groups and lists the exercises, sets, reps, rest period, and weights to be used for each exercise. The program provides structure and progression over 4 weeks to target full body strength and muscle growth.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    4 views4 pages

    Mahmoud .Y Mesocycle 1

    Uploaded by

    tetotiko
    This document outlines a 5-day workout program split into Push, Pull, Legs, Push, and Pull days. Each day focuses on different muscle groups and lists the exercises, sets, reps, rest period, and weights to be used for each exercise. The program provides structure and progression over 4 weeks to target full body strength and muscle growth.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

    DAY 1 - PUSH

    EXERCISE SETS REPS RPE REST W1 W2 W3


    close grip bench press 4 8 to 12 8 2 mins
    incline barbell press 4 8 to 12 8 2 mins
    chest press machine 3 8 to 12 8 2 mins
    DB flat bench press 3 8 to 12 8 2 mins
    cable lateral raises 3 8 to 12 8 2 mins
    military press seated 3 8 to 12 8 2 mins
    one hand DB french extensions 5 8 to 12 8 2 mins
    dips 3 failure 9 2 mins
    DAY 2- PULL

    EXERCISE SETS REPS RPE REST W1 W2 W3


    one hand lat pull down machine 4 8 to 12 8 2 mins
    barbell rows 4 8 to 12 8 2 mins
    seated rows 4 8 to 12 8 2 mins
    rear delt flies 4 8 to 12 8 2 mins
    back extensions 4 8 to 12 8 2 mins
    preacher curls 3 8 to 12 8 2 mins
    incline db curls 3 8 to 12 8 2 mins
    chin ups 2 failure 9 2 mins
    DAY 3-LEGS

    EXERCISE SETS REPS RPE REST W1 W2 W3


    hack squat 5 10 9 2 mins
    RDLs 4 8 9 2 mins
    leg curls 3 8 to 12 8 2 mins
    leg extensions 3 8 to 12 8 2 mins
    leg curls 3 8 to 12 8 2 mins
    lunges 3 8 to 12 8 2 mins
    seated calf raises 5 8 to 12 8 2 mins
    smith machine shrugs 5 8 to 12 8 2 mins
    DAY 4 - PUSH

    EXERCISE SETS REPS RPE REST W1 W2 W3


    flat db press 4 8 to 12 8 2 mins
    decline smith machine press 4 8 to 12 8 2 mins
    DB flat flies 4 8 to 12 8 2 mins
    barbell front delt raises 4 8 to 12 8 2 mins
    one hand seated front delt press 5 8 to 12 8 2 mins
    rope triceps extensions 4 8 to 12 8 2 mins
    over head cable extensions 4 8 to 12 8 2 mins
    dips machine 3 failure 8 2 mins
    DAY 5 - PULL
    DAY 5 - PULL

    EXERCISE SETS REPS RPE REST W1 W2 W3


    narrow t bar rows 4 8 to 12 8 2 mins
    narrow pull downs 4 8 to 12 8 2 mins
    reversed barbell rows 4 8 to 12 8 2 mins
    one hand db rows 4 8 to 12 8 2 mins
    hammer curls 5 8 to 12 8 2 mins
    zigzag barbell curls 4 8 to 12 8 2 mins
    chin ups 3 failure 8 2 mins
    W4

    W4

    28

    W4

    W4
    W4

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