Meso Endomorph Workout Plan

Somanabolic Weight Training

Notice The following program requires you to perform supersets. I f you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don't rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: As you know know by now, now, Meso-Endomo Meso-Endomorph rph somatotypes somatotypes general generally ly carry higher body body fat percentages due to a slower metabolism. met abolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente c ognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight W eight Training Program. My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity

© Somanabolic Muscle Maximizer 2010.

All rights rights reserved. reserved.

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Note on abs/core training: Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWT's focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.


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Week 1-3 Week 1 3 Push Days, 2 Pull Days

(Day 1, 2, 3, 4, 1)

Week 2 2 Push Days,3 Pull Days

(Day 2, 3, 4, 1, 2)

Week 3 3 Push Days, 2 Pull Days

(Day 3, 4,1, 2,3)

Day 1 - Push Rest

Exercise

Warm up xreps

Workin Setsx Reps

Between SuperSets

Failure Sets

Be ond Failure (sets)

Total Sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

Working Setsx Reps

Rest Between Sets

Failure Sets

Beyond Failure (sets)

Total Sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

Superset #1 Barbell Bench Press

1x10-12

Tricep pushdown

1x10-12

Superset #2 Military Shoulder Press

1x10-12

Leg Press

1x10-12

Superset #3 Squats

1x10-12

Calf Raises

1x10-12

Day 2-Pull

Exercise

Warm up xreps

Superset #1 Lat Pulldown

1x10-12

Dumbell bicep curl

1x10-12

Superset #2 Seated Row

1x10-12

Hamstring Curls

1x10-12

Superset #3 Stiff Legged Deadlifts

1x10-12

Shoulder Shrugs (dumbell)

1x10-12





Day 3 - Push

Exercise

Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets


Total Sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

Superset #1 Barbell Incline Bench Press

1x10-12

Tricep rope extension

1x10-12

Superset #2 Rear Delt Dumbell Fly

1x10-12

Leg Press

1x10-12

4x10-12 4x10-12

1x10-12 1x10-12

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets


Total Sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

4x10-12 4x10-12

45 sec

0sets

0sets

5 sets

45 sec

0sets

0sets

5 sets

Superset #3 Pec Deck Skull Crushers

Day 4- Pull

Exercise Superset #1 Lat Pulldown

1x10-12

E-Z Bar Bicep Curl

1x10-12

Superset #2 One Armed Dumbell Rows

1x10-12

Hamstring Curls

1x10-12

Superset #3 Stiff Legged Deadlifts

1x10-12

Preacher Curls

1x10-12






(Day 4, 1,2,3,4)

Week 5 3 Push Days,2 Pull Days

(Day 1, 2, 3, 4, 1)


(Day 2, 3, 4, 1, 2)

Day 1 - Push Rest

Exercise

Superset #1 Dumbell Bench Press Tricep

Warm up xreps

Working Setsx Reps

Between SuperSets

Failure Sets


Total Sets

1x10-12 1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

5 x 10-12

45 sec

0sets

0sets

6 sets

1x10-12 1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

5 x 10-12

45 sec

0sets

0sets

6 sets

1x10-12 1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

5 x10-12

45 sec

0sets

0sets

6 sets

Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets


Total Sets

1x10-12 1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

5 x 10-12

45 sec

0sets

0sets

6 sets

1x10-12 1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

5 x 10-12

45 sec

0sets

0sets

6 sets

1x10-12 1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

5 x 10-12

45 sec

0sets

0sets

6 sets

pushdown

Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises

Day 2-Pull Exercise

Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl

Superset #2 Wide Grip Seated Row Hamstring Curls

Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)

© Somanabolic Muscle Maximizer 2010. All rights reserved.



Day 3 - Push Warm up xreps

Working Setsx Reps

Rest Between Sets


Total Sets

Dumbell Incline Bench Press

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

Overhead Rope Extension

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

Rear Delt Dumbell Fly

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

Leg Press

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Cable Crossover Fly

1x10-12

5 x 10-12

45 sec

5 x 10-12

45 sec

0sets 0sets

6 sets

1x10-12

0sets 0sets

Front Delt Raises

Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets


Total Sets

Lat Pulldown

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

E-Z Bar Bicep Curl

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Underhand Rows

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Hamstring Curls

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Stiff Legged Deadlifts

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Preacher Curls

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

Exercise

Failure Sets

Superset #1

Superset #2

Superset #3

6 sets

Day 4- Pull

Exercise Superset #1

Superset #2

Superset #3






(Day 3, 4, 1,2,3)


(Day 4, 1,2,3,4)


(Day 1, 2, 3, 4, 1)

Day 1 - Push

Warm up xreps

Working Setsx Reps

Barbell Bench Press

1x10-12

Tricep pushdown

Rest Between Super-

Failure

Sets

Sets


4x10-12

45 sec

1x10-12

0sets

6 sets

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Military Shoulder Press

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Leg Press

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

Squats

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Calf Raises

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Exercise

Total Sets

Superset #1

Superset #2

Superset #3

Day 2-Pull Exercise

Warm up xreps

Working Setsx Reps

Rest

Failure

Total

Sets


Between Sets

Sets

Superset #1 Lat

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Pulldown Dumbell

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Superset #2

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Seated Row

1x10-12

5 x10-12

45 sec

0sets

0sets

6 sets

Superset #3 Stiff Legged

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Deadlifts Shoulder Shrugs

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

bicep curl

Hamstring Curls

(dumbell)

© Somanabolic Muscle Maximizer 2010. All rights reserved.



Day 3 - Push Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets


Total Sets

Barbell Incline Bench Press

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Tricep rope extension

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Rear Delt Dumbell Fly

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Leg Press

1x10-12

5 x10-12

45 sec

0sets

6 sets

Pec Deck

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Skull Crushers

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets


Total Sets

Lat Pulldown

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

E-Z Bar Bicep Curl

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

One Armed Dumbell Rows

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets

Hamstring Curls

1x10-12

5 x10-12

45 sec

0sets

6 sets

Stiff Legged Deadlifts

1x10-12

5 x 10-12

45 sec

0sets

0sets

6 sets

Preacher Curls

1x10-12

4x10-12

45 sec

1x10-12

0sets

6 sets


Superset #2

0sets

Superset #3

Day 4- Pull


Superset #2

0sets

Superset #3




Meso Endomorph Workout Plan

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