Adam Marley Fitness
Start now and follow along with my in person clients as we start a new meso cycle!
You'll get a 6 week program, this meso you'll be doing a 3-day full body split. Day one you'll focus on strength, targeting all your major muscle groups, using lower reps and higher intensity.
Day 2 you'll focus on hypertrophy with moderate reps, lower intensity, and higher volume. You'll have lots of super sets here to increase volume without having to spend two hours at the gym.
Day 3 you'll get your heart rate elevated with some circuit and interval training.
This program requires you to go to a gym, or have a decent home gym setup (barbell, dbs 10-65, cable stack, etc.)
1 sessions per week
Must use App app to view and log training
Program Training
A
Sumo Deadlift
8, 8, 5, 5, 5
B
Half-Kneeling DB Shoulder Press
8, 8, 5, 5
C1
Belt Squat Machine Bent Row
12, 10, 8
C2
DB Front Squat
12, 10, 8
D1
DB Flat Bench Press (Neutral Grip)
3 x 12
D2
Zottman Curls
3 x 12
A1
Lat Pulldown
3 x 12
A2
Band Pull-Apart
3 x 20
B1
Belt Squat Reverse Lunge
3 x 12
B2
DB Glute Bridge
3 x 12
C1
Incline Smith Machine Press
3 x 12
C2
Push Ups
3 x MAX
D1
Wt. 45 Degree Hip Extension
3 x 12
D2
Knee Banded Abduction (Side Lying)
3 x 20
A1
KB swings
3 x 20
A2
DB Renegade Row
3 x 15
A3
Ski Erg
3 x 50
B1
Med Ball Chest Pass
3 x 20
B2
DB Jump Squat
3 x 10
B3
Battle Rope Thumbs Up Waves
3 x 20
B4
DB Farmer's Carry
@ MAX
C1
Med Ball Slam
3 x 15
C2
Med Ball Reverse Crunch
3 x 15
C3
Body Saw
3 x 15
A
Chest Stretch
2 x 20
B
Jumping Jacks
2 x 20
C
T-Spine Reach
2 x 20
D
Thread the Needle (Tspine)
2 x 20
E
Couch Stretch (Hip Flexors)
2 x 1:00
F
Hamstring "door" Stretch
2 x 1:00
G
90/90 Hip Lift w/reach
2 x 10
