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GZCL - Meso A/B
General
Beginner
Machine strength
Plan Details
The GZCL - Meso A/B routine by TheoTaoMedve is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
J&T Mesocycle A/B
Routine detail
Day 1
Legs & Back 1.1
Est. 85 min
10 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Chest & Shoulder 1.1
Est. 100 min
10 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 3
Legs & Back 1.2
Est. 92 min
10 exercises
Barbell Front Squat
4 Sets x 3 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 4
Chest & Shoulder 1.2
Est. 95 min
10 exercises
Barbell Military Press (Seated)
4 Sets x 3 Reps
Bench Press Legs Up
4 Sets x 6 Reps
Spoto Press
4 Sets x 6 Reps
Barbell Push Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 5
Abs & Cardio
Est. 76 min
10 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Frog Sit-Up
3 Sets x 12 Reps
Treadmill Running
1 Set
