Kin 120 muscle Flashcards
Explain meso 1
Goal: develop baseline fitness, form and routine
Frequency:
3-4 times per week
Intensity:
65-75% 1RM or 6-7 RPE or 4-5 RIR
Time:
3 sets of 8-10 reps
Type
Push:
- Dumbbell chest press (flat and incline)
- Bench press
- Landmine press
- tricep curls
- DB seated shoulder press
- inclined pushups
- dips
- Med ball rotating wall slams
- Landmine rotations
- Plank kettlebell pull through
- 3 way raises
- Pec fly machine
- Weighted side bends
Pull:
- Lat pulldowns
- Seated cable rows
- standing bent over rows (1 arm, 2 arm, DB, BB)
- Bicep curls
- Pull ups
- Chinups
Face pulls
- Trap bar deadlifts
Legs:
- Goblet squat
- Bulgarian split squats
- Leg extensions
- Leg press
- Calf raises
high/low box step ups
- DB RDLs
- Single leg shrimp squat
-Medicine ball hamstring curls (1 leg or 2 legs)
- Weighted duck walks
- side/ front/ back lunge
Progression:
- If client rates workout below a RPE of 7 or has 2 RIR for 2 weeks increase reps by 1 or 2 or increase %1RM by 2-5%
- Add a 4th workout half way through meso cycle
Explain Meso 2
Goal: Transition to more advanced movements and add volume intensity as well as adding a plyometric session in
Frequency:
4 times per week (1 day is a plyometric day)
Intensity:
- 75-80% 1RM or 8 RPE or 2 RIR
Time:
- 3 sets of 10-12 reps
Type:
Same as meso 1 with these adjustments:
1. Goblet squat to front squat
2. Trap bar deadlift to traditional BB deadlift
3. DB bench (incline and flat) to incline and flat bench press
4. Seated DB shoulder press to standing BB shoulder press
5. DB RDLs to BB RDLs
All other exercises stay the same from meso 1
Progression:
- Add a plyometric day
- If at the end of the workout the client rates it a RPE of below 8 for two weeks straight then increase reps by 1-2 or increase intensity by 2-5% 1RM
- Introduce more advanced movements as explained above
Explain meso 3
Goal: Increase volume and intensity and add a posy exhaustive superset to each workout
Frequency:
- 4 times per week
Intensity:
- 80% 1RM or 8 RPE or 2 RIR
Time:
- 3 sets of 12-14
Type:
Same as meso 2 with these changes:
1. Front squat to back squat
2. add weight to chin ups and pull ups
Rest of exercises are the same with one major lift being superseded
Progression:
- If client finished workout with a RPE of 8 or below or is able to do 2 additional reps for 2 weeks straight, add 1-2 reps or increase intensity by 2-5%.
- Add a post exhaustive superset to each workout
