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arms calves mesocycle
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The arms calves mesocycle routine is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
this mesocycle is aiming at hitting all muscles with the minimum hyperteophy growth volume and focusing attention into bicep tricep delts and claves, tell me what do you think
Routine detail
Mon
Arms
Est. 29 min
6 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Tue
Quads & Calves
Est. 12 min
3 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Wed
pecs & tricep
Est. 17 min
4 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Thu
Back & Bicep
Est. 27 min
4 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Inner Bicep Curl
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Fri
Hamstring & Deltoids
Est. 16 min
4 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
4 Sets x 8 Reps
Sat
forearms & calves
Est. 15 min
4 exercises
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
