Mesomorph

Mesomorph:-

Monday

• Squats: 5 x 5
• Deadlifts: 5, 5, 3, 2
• Walking lunges: 3 x 12
• Sled pushes: 4 x 50 yards       
• Tabata: Versa climber or similar cardio

Tuesday

• Pull-ups: 100 total in sets of 5
• Bent over rows: 3 x 12
• Ball slams: 3 x 10
• Rower sprints: 30s sprint/30s rest x 10

Wednesday

Rest

Thursday

• Flat bench presses: 10 x 10
• Dumbbell incline presses: 3 x 10
• Dumbbell Flyes: 3 x 15
• Dips: 3 x failure

Friday

• Thrusters: 3 x 12
• Single arm shoulder presses: 5 x 5
• Lateral raises: 4 x 12
• Hammer curls: 3 x 10
• Straight bar curls: close, reg + wide grip x 10 each

Saturday (circuit style)

• Pull-ups: 5
• Push-ups: 10
• Turkish get-ups: 50-100

Sunday

• Sprinting
• Rowing machine

(Or your choice of cardio)