MESOCYCLE 1
General
Beginner
None
Plan Details
The MESOCYCLE 1 routine by ASHIM.Kh is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
CHEST(UE) & TRICEPS
Est. 0 min
9 exercises
Push-Up
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 2
BACK(PE) & BICEPS
Est. 0 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Chest Supported T-Bar Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Day 3
ARMS(SE)
Est. 0 min
14 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Day 4
LEGS(QE)
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Reverse Nordic Curls
3 Sets x 10 Reps
Cable squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 5
CHEST(ME) & TRICEPS
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 6
BACK(RE) & BICEPS
Est. 0 min
10 exercises
Back Hyperextension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Chest Supported T-Bar Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 7
ARMS(B,TE)
Est. 0 min
13 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Day 8
LEGS(H,GE)
Est. 0 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
