Key 1- Training to failure? - Amazon...

Hello and welcome!

I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training 9 week program.(SWT)

You won’t regret it!

I’m very excited for you to hit this fast-track 9 week lean muscle building program because I know what it has done for me in the past and I know what it is about to do for you.

That’s why I’m going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym LIFTING!!

I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering.

That’s not my style.

I’m about getting you RESULTS and getting them FAST.

This is the exact 9 week program that I used based on my somatotype to pack on 21 pounds of muscle in just 8 weeks.

By now you should understand what your somatotype is through the information provided in the Somanabolic Muscle Maximizer.

This is very important for you to determine before you move on.

The SWT program is based specifically around your somatotype and the goal of gaining pure lean muscle fast without any fat.

The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific weight training.

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There is not a “one size fits all” approach to training if you are serious about taking your body to the next level.

I’m talking about the level that really gets you noticed.

Any weight training program that doesn’t customize the training based around YOUR somatoype will not maximize your muscle gains because there are so many important variables that are completely ignored.

For example, your somatotype will determine exactly;

• What exercises you should be doing

• How many sets you need to be doing

• How many reps you need to do per set

• How many sets you train to failure

• If you should train past failure

• How much rest time in between sets

The SWT 9 week program takes care of all of that for you along with more advanced techniques used to break through any muscle building plateau.

The SWT program has been developed for intermediate-advanced weight trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recommend at least 3 months of training with weights and mastering proper form before using this program.

It is important that we cover some topics that are keys to packing on the most muscle humanly possible with the SWT program.

Key 1- Training to failure?Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear:

Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you “think” you can’t complete another rep.

When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you.

In the SWT program training to failure is strategically and specifically based around what’s best for your somatotype. You will be training to failure on these specific sets ONLY.

This will make sure all your muscle fibers have been fully stimulated without overdoing it and without risking overtraining.

3Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.

Following this exact program and performing these sets correctly is very important and is vital to gaining muscle. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be shortchanging yourself and result in less muscle growth than you’re capable of.

Long and short of it is to just follow the program and you’ll be all good!!

Key 2- Training Past FailureIn SWT there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight moving slowly towards the finishing position.

We do not want you staying “stuck” for any length of time if possible.

Key 3-Growth SetsGrowth sets are the sets MOST responsible for pushing your muscle growth forward from one workout to the next. You have the opportunity to take advantage of growth sets every workout in this 9 week program.

A true growth set requires more work from the muscle being trained than the previous workout.

This is achieved by:

• Lifting more weight in a training to failure or past failure set for the same reps as the previous workout.

• Completing more reps in a training to failure or past failure set with the same weight as the previous workout.

• Doing the same weight and reps in a training to failure or past failure set BUT with a MORE fatigued muscle starting the set than the previous workout.

You have to look at these sets as a wonderful opportunity to improve, progress and stimulate new muscle growth each workout!

SWT 9 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them.

You must be mentally and physically prepared for these sets if you are going to get the most out of them.

You must zone out everything around you.

While preparing for your set, I recommend putting your head down and closing your eyes for a brief second or two. Tell yourself that this is your chance to make this workout a success. This is your chance to grow. Visualize exactly what you’re going to do. Then take a very deep breath in, explode and do it!


Key 4-Rest TimeYour rest time in between sets will be specifically based on your somatotype for the goal of gaining lean muscle without fat. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.

Key 5- Free Weights and MachinesYou will also notice that there is no “one size fits all” approach to this topic either. Lately you’ll hear a lot of people demonizing machines but we can strategically utilize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work.

Also, you will find we take advantage of machines on pre-fatigued muscles especially in weeks eight and nine to engorge the muscle with as much blood possible which can encourage muscle growth.

Find your somatotype below and follow the SWT nine week program exactly for maximal lean muscle growth.

By now you should know everything you need to know to get started.

Let’s get you going!


ECTOMORPH WORKOUT PLAN

Note on cardio:You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it!

Note on abs/core training:Your core training is important, but the concern of this 9 week program is to pack-on 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.

Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what’s needed for new muscle growth.


WEEK 1DAy 1 CHEST AND BICEPSExercise Warm up

x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets

Beyond Failure (sets)

Total Sets

Barbell Bench Press

1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Incline Dumbbell press


Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Dumbbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Tricep Pushdowns


DAy 3 LEGSSquats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets

Lunges 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets

DAy 4 SHOULDERSMilitary Dumbbell Press


Seated Side Lateral Raises


Standing Dumbbell Front Raise


Bent-over Reverse Flys (Rear Delts)


Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Dumbbell Press


Incline Barbell Press


Incline Dumbbell Fly


Preacher Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Hammer Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

DAy 2 BACK AND TRICEPSSeated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Single Arm Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Tricep Pushdowns




Leg Press 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets

Stiff Legged Deadlift

1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets

DAy 4 SHOULDERSMilitary Barbell Press


Standing Side Lateral Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press


Incline Dumbbell Press



Seated Dumbbell Curl


Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets



Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets


Tricep Rope Pushdowns



Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets

Standing Leg Curls



Standing Calf Raises


DAy 4 SHOULDERSBent Lateral Raises


Military Dumbbell Press









x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press





E-Z Barbell Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

Dumbbell curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets



Lying T-Bar Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets


Tricep Pushdowns


















x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Dumbbell Press






Preacher Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

Hammer Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

Lat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

Single Arm Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

Tricep Pushdowns













Seated Front Raise


Rear Delt Machine


Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets



Standing Leg Curls








1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets








x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Dumbbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Tricep Pushdowns

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets







1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets










x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Dumbbell Press




Pec Deck * 7 x 10 30-45 secs 0 sets 0 sets 7 sets

Hammer Curl 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

Preacher Curl * 7 x 10 30-45 secs 0 sets 0 sets 7 sets

DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

Lying T-bar Row * 7 x 10 30-45 secs 0 sets 0 sets 7 sets

Tricep Pushdowns


Rope Pushdowns * 7 x 10 30-45 secs 0 sets 0 sets 7 sets

DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets



Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets

Leg Press * 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

DAy 4 SHOULDERSStanding Side Lateral Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

Machine Shoulder Press

* 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

* NO WARMUP SET



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press




Pec Deck * 7 x 10 30-45 secs 0 sets 0 sets 7 sets



Straight-bar cable curl

* 7 x 10 30-45 secs 0 sets 0 sets 7 sets

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

Seated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

Underhand Rows * 7 x 10 30-45 secs 0 sets 0 sets 7 sets

Skull Crushers 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets


* 7 x 10 30-45 secs 0 sets 0 sets 7 sets


Standing Leg Curls





Hack Squat * 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets







Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets


* 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

* NO WARMUP SET


MESOMORPH WORKOUT PLAN

NoticeThe following program requires you to perform supersets. If 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.





WEEK 1DAy 1- SHOULDERSExercise Warm up

x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Dumbbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 2- BICEPS AND TRICEPSStanding E-Z Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Dumbbell Hammer Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

E-Z Bar Preacher Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Overhead Rope Extensions

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Close-Grip Pushdowns

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets







WEEK 1 (cont)

DAy 4 - CHESTExercise Warm up

x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Bench Barbell Press

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Flat Bench Dumbbell Flys

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Incline Dumbbell Flys

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Close Grip Pull Down

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Military Barbell Press

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Dumbbell Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Reverse Grip E-Z Bar Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Single Arm Rope Pushdowns

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Overhead Dumbbell Extensions

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Reverse Grip Straight Bar Pushdowns

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets








WEEK 2 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Bench Dumbbell Press

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 5 - BACKSeated Wide Grip Row

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

One-arm Dumbbell Rows

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Bent Lateral Raises

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing E-Z Bar Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Dumbbell Preacher Curls (alternating arms)

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Straight Bar Pushdowns

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



Standing Leg Curls






WEEK 3 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Decline Barbell Press

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Cable Flys

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 5 - BACKLat Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated One-arm Cable Rows

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Wide Grip Pulldown

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets







WEEK 4 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Cable Row

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Dumbell Curls

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Overhead Dumbell Extensions

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets








WEEK 5 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Bench Dumbell Press

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Incline Dumbell Press

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

One-arm Dumbell Rows

1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Bent Lateral Raises

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets



Standing Leg Curls






WEEK 6 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Standing Cable Flys

1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 5 - BACKLat Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Wide Grip Pulldown

1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 2 x 6-8 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets







WEEK 7 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

DAy 5 - BACKLat Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Cable Row

1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Seated Front Raise


Rear Delt Machine



No warmup

7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets



Preacher Curl Machine

No warmup

7 x 8-10 30-45sec 0 sets 0 sets 7 sets





Close Grip Pushdowns

No warmup






Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Press No warmup



WEEK 8 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets





Pec Deck No warmup

7 x 8-10 30-45 sec 0 sets 0 sets 7 sets


1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Lat Pull Down 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Underhand Rows No Warmup




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Bent Lateral Raises




Dumbbell Shrugs 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets


No warmup








Skull Crushers 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Superset Below

Straight Bar Machine Curls

No warmup



No warmup



Standing Leg Curls





Hack Squat No warmup



WEEK 9 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets





Standing Cable Flys

No warmup


DAy 5 - BACKLat Pulldown 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets

Seated Cable Rows

1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets

Lying T-Bar Row No Warmup



MESO-ENDOMORPH WORKOUT PLAN

NoticeThe following program requires you to perform supersets. If 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 by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente 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 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



Week 1-3Week 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 - PUSHExercise Warm up

x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press

1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Superset #2

Military Shoulder Press


Leg Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Superset #3

Squats 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Calf Raises 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

DAy 2 - PULLSuperset #1

Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Dumbbell bicep curl


Superset #2

Seated Row 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Hamstring Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Superset #3

Stiff Legged Deadlifts


Shoulder Shrugs (dumbbell)



Week 1-3 (cont)





x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Superset #1

Barbell Incline Bench Press


Tricep rope extension


Superset #2

Rear Delt Dumbbell Fly



Superset #3

Pec Deck 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Skull Crushers 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets



E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Superset #2

One Armed Dumbbell Rows



Superset #3



Preacher Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets






x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Superset #1

Dumbbell Bench Press


Tricep pushdown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

Superset #2

Lateral Shoulder Raises



Superset #3




Close Grip Lat Pulldown




Superset #2

Wide Grip Seated Row



Superset #3



Shoulder Shrugs (Barbell)



Week 4-6 (cont)





x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Superset #1

Dumbbell Incline Bench Press


Overhead Rope Extension


Superset #2




Superset #3

Cable Crossover Fly


Front Delt Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets



E-Z Bar Bicep Curl 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

Superset #2

Underhand Rows 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets


Superset #3



Preacher Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets






x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Superset #1

Barbell Bench Press

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Military Shoulder Press

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets


Superset #3




Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Dumbbell bicep curl

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Seated Row 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets


Superset #3



Shoulder Shrugs (dumbbell)



Week 7-9 (cont)





x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Superset #1

Barbell Incline Bench Press

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Tricep rope extension

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2


1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets


Superset #3

Pec Deck 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

Skull Crushers 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets


Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

One Armed Dumbbell Rows

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets


Superset #3



Preacher Curls 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets


ECTO-MESOMORPH WORKOUT PLAN

Note on cardio:You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! 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





x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Dumbbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

DAy 2 BACK AND TRICEPSSeated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets



Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets


1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Front Raise

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Rear Delt Machine

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets



1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets



Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets



1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets



1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets







1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Dumbbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets









1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10


1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10


1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10


1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets

Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets

Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets


1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets

Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets







1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Flat Dumbbell Press




Pec Deck No warmup

7 x 10 30-45 secs 0 sets 0 sets 7 sets

Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Preacher Curl No warmup


DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Lat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Lying T-bar Row No warmup


Tricep Pushdowns


Rope Pushdowns No warmup





Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Press No warmup


DAy 4 SHOULDERSStanding Side Lateral Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets


No warmup




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Barbell Bench Press




Pec Deck No warmup




Straight-bar cable curl

No warmup


DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

Underhand Rows No warmup


Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets


No warmup



Standing Leg Curls













Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets


No warmup



MESO-ECTOMORPH WORKOUT PLAN




52Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.Copyright © 2011 – Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets







WEEK 1 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Cable Row

1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets








WEEK 2 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Bent Lateral Raises

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets



1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets


WEEK 3 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Standing Cable Flys

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

DAy 5 - BACKLat Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Wide Grip Pulldown

1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets







WEEK 4 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Cable Row

1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets








WEEK 5 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Bent Lateral Raises

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets



1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets


WEEK 6 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Standing Cable Flys

1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

DAy 5 - BACKLat Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Wide Grip Pulldown

1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets







WEEK 7 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets


1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

DAy 5 - BACKLat Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Seated Cable Row

1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets



Seated Front Raise


Rear Delt Machine



No warmup


DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets



Preacher Curl Machine

No warmup






Close Grip Pushdowns

No warmup






Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Press No warmup



WEEK 8 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets





Pec Deck No warmup




Lat Pull Down 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Underhand Rows No Warmup




x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets

Bent Lateral Raises




Dumbbell Shrugs 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets


No warmup








Skull Crushers 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Superset Below

Straight Bar Machine Curls

No warmup



No warmup



Standing Leg Curls








WEEK 9 (cont)


x repsWorking

Sets x Reps

RestBetween

Sets

Failure Sets


Total Sets





Standing Cable Flys

No warmup


DAy 5 - BACKLat Pulldown 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Seated Cable Rows


Lying T-Bar Row No Warmup


NOTICEKyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor

All Rights Reserved Copyright © 2011 – Kyle Leon and http://www.themusclemaximizer.com. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Disclaimer These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you are taking any prescription medications, and/or over-thecounter drugs.


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