Mesocycle - October 24
General
Beginner
None
Plan Details
The Mesocycle - October 24 routine by josebaremilano is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Trunks Stability & Leg Strenght
Est. 55 min
14 exercises
Toe Touches
2 Sets x 6 Reps
Stability Ball Crunch
1 Set x 6 Reps
Plank
2 Sets
Stability Ball Hand and Foot Exchange
1 Set x 6 Reps
Crunch
1 Set x 6 Reps
Leg Pull-In
1 Set x 6 Reps
Stability Ball Pull-In
1 Set x 8 Reps
Barbell Front Squat
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Heel Walking
3 Sets x 12 Reps
Tue
Upper Body
Est. 74 min
20 exercises
Toe Touches
2 Sets x 6 Reps
Leg Raise
2 Sets x 6 Reps
Isometric Chest Press
2 Sets x 6 Reps
Decline Reverse Crunch
2 Sets x 6 Reps
Ab Draw Leg Slide
2 Sets x 6 Reps
Leg Raise with Hip Thrust
2 Sets x 6 Reps
Alternating Floor Leg Raise
2 Sets x 6 Reps
Decline Bench Cable Knee Raise
2 Sets x 6 Reps
Plank
3 Sets
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Cable Seated Row to Neck
2 Sets x 8 Reps
Dumbbell Incline Tricep Extension
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Wed
Leg Stability & Trunk Rotability
Est. 71 min
20 exercises
Kneeling Hip Flexor
2 Sets x 6 Reps
Seated Floor Hamstring Stretch
2 Sets x 6 Reps
Hamstring Stretch
2 Sets x 6 Reps
Quadricep Stretch
2 Sets x 6 Reps
Toe Touch Stretch
2 Sets x 6 Reps
Side-Lying Hip Abduction
2 Sets x 6 Reps
Front to Back Leg Swings
2 Sets x 6 Reps
Side to Side Leg Swings
2 Sets x 6 Reps
Forward Lunge with Rotation
2 Sets x 6 Reps
Spiderman Lunge
2 Sets x 6 Reps
Kneeling Back Stretch
2 Sets x 6 Reps
Bodyweight Side Lunge
2 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Landmine Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Box Side to Side Shuffle
3 Sets x 12 Reps
Side Hop-Sprint
3 Sets x 12 Reps
Reverse Lunge with Rotation
3 Sets
Kneeling Warrior Lunge
3 Sets
Sat
Back Workout
Est. 67 min
20 exercises
Dynamic Back Stretch
2 Sets x 5 Reps
Cat Stretch
2 Sets x 5 Reps
Scorpion
2 Sets x 5 Reps
Cobra
2 Sets
Superman
2 Sets
Knees to Chest Hug
2 Sets x 5 Reps
Half Kneeling Psoas Stretch
2 Sets x 5 Reps
Side-Lying Thoracic Rotation
2 Sets x 5 Reps
Kneeling Thoracic Mobility
2 Sets x 5 Reps
Hip Stretch
2 Sets x 5 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 8 Reps
Barbell Incline Bench Row
2 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Dumbbell Alternating Seated Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell High Curl
2 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Thu
Glute & Trunk Stability
Est. 49 min
14 exercises
Toe Touches
2 Sets x 6 Reps
Hip Raise
2 Sets x 6 Reps
Alternating Floor Leg Raise
2 Sets x 6 Reps
Bench Hip Thrust
2 Sets x 6 Reps
Stability Ball Crunch
2 Sets x 6 Reps
Stability Ball Pull-In
2 Sets x 6 Reps
Alternating Leg Bridge
2 Sets x 6 Reps
Crunch
2 Sets x 6 Reps
Barbell Kneeling Squat
2 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
2 Sets x 8 Reps
Stability Ball Hip Thrust
2 Sets x 8 Reps
Cable Pull Through
2 Sets x 8 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Fri
Full Body
Est. 63 min
14 exercises
Treadmill Running
3 Sets
Aerobics
3 Sets
Jumping Jacks
2 Sets x 20 Reps
Jump Rope
3 Sets
Burpee
2 Sets x 8 Reps
Jump Squat
4 Sets x 5 Reps
Kettlebell Swing
2 Sets x 8 Reps
Machine Unilateral Row
2 Sets x 8 Reps
Cable Standing Row
2 Sets x 8 Reps
Cable Upright Row (Supine)
2 Sets x 8 Reps
Cable Decline Pullover
2 Sets x 8 Reps
Cable One-Arm Incline Fly (Stability Ball)
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Cable Dual Overhead Curl (Stability Ball)
2 Sets x 8 Reps
