Daily Exercise

Starting on August 18th 2025 and ending on September 20th 2025, I will be starting Mesocycle 5. This will primarily be done in my home in California at my garage gym. This new mesocycle will be for 5 weeks. For this Meso 5, I will switch to 5 days per week with Wednesday being the ARMS Concentration Day. This will be slightly brutal but I need to grow my arms by 1 inch in 1 year by August 1st 2026. According to ChartGPT, I can get a 1/4" to 1/2" gain in 1 to 2 months in a 100-300 calories surplus with 1 gram of protein intake per lb of body weight, but given my genetics (slow gainer) and the fact that I want to be in a caloric defict of about 200 calories for fat loss, I will estimate my arm size to gain about 1/4 in 3 to 4 months (or 1 inch in 12 months). If I hit my target body fat percentage of 12% to 15% then I will go back to maintenance calories and may add more arm exercises. Bicep and Tricep exercise selection will be based on research on the internet and ChartGPT. For the rest of the body parts (chest, back, shoulders, abs and legs), I will keep the same exercises with minor changes which is mainly based on limited exercise equipment at my home gym.

• Exercise Selection:

CHEST

Chest: to be done on Mondays and Thursdays


1. Monday: Barbell Flat Bench Press (Chamfered Bar) - Estimated 4 sets x 3 to 6 reps.
   This will be a strength concentrate COMPOUND exercise. With safeties, this should be performed to 1-2 RIR for sets 1 to 3 and the last set to failure.
   My previous bench press on regular bar was 135 lbs at Set 1: 8, Set 2: 5, Set 3: 5 & Set 4: 3.
   However, for a chamfered bar reduce the weight to about 95 lbs with no pain on the shoulders
   and see how many reps can be done. Try to stick to 6 to 8 reps with maximum of 1-2 RIR.
   
   


2. Monday: Incline Dumbbell Press 45 degree - Estimated 3 sets x 8 to 12 reps
   This will be a Moderate volume and stretch mix exercise.
   My previous dumbell press was 50 lbs at Set 1: 9, Set 2: 7 & Set 3: 6. This should be performed to 1-2 RIR.
   Keep current weight of 50 and see how the reps go in next exercise.
   
   


3. Thursday: Pec Deck - Estimated 3 sets x 15-25 reps
   This will be high reps and pump exercise. Should be performed to failure.
   My Lome Pec Deck was 133 lbs at Set 1: 15, Set 2: 13 & Set 3: 10.
   At home, reduce the weight to reach between 20 to 25 reps.
   
   


4. Thursday: Floor Flys - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume and stretch mix exercise.
   I will have to determine my weight and number of reps in first set.
   
   



TRICEPS

Triceps: to be done on Mondays, Saturday (ARMS DAY) and Thursdays


1. Monday: Tricep Pushdowns Bar - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   My previous tricep pushdown was 120 lbs at Set 1: 13, Set 2: 11 & Set 3: 8.
   Keep current weight of 120 and see how the reps go in next exercise.
   
   


2. Monday: Overhead Cable Tricep Extension - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   My previous overhead cable tricep extension was 80 lbs at Set 1: 13, Set 2: 12 & Set 3: 11.
   Keep current weight of 80 and see how the reps go in next exercise.
   
   


3. Thursday: Skull Crushers - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   My previous skull crushers was 50 lbs at Set 1: 12, Set 2: 8 & Set 3: 6.
   Keep current weight of 50 and see how the reps go in next exercise.
   
   


4. Thursday: Dip Machine - Estimated 3 sets x 20 to 25 reps.
   This will be high reps and pump exercise. Should be performed to failure.
   I will have to determine my weight and number of reps in first set.
   
   


5. Saturday (All ARMS DAY) - Tricep: One Arm Dumbbell Overhead Extension - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   
   


6. Saturday (All ARMS DAY) - Tricep: Tricep Kickback - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   
   



SHOULDERS

Shoulders: to be done on Mondays and Thursdays


1. Monday: Standing Barbell Overhead Press - Estimated 4 sets x 3 to 6 reps.
   This will be a strength and volume mix exercise.
   This exercise should be performed to 1-2 RIR for sets 1 to 3 and the last set to failure.
   
   


2. Monday: Reverse Pec Deck - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   


3. Thursday: Cable Lateral Raise - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise. And similar to Egyptian Lateral Raise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   


4. Thursday: Rope Face Pull - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   



BACK

Back: to be done on Tuesday and Fridays


1. Tuesday: Wide Grip Pull-Ups - Estimated 4 sets x 3 to 6 reps.
   This will be a strength and volume mix exercise.
   This exercise should be performed to 1-2 RIR for sets 1 to 3 and the last set to failure. I need to add weights as I can do no more than 6 reps. Currently, I can do between 9 to 13 reps.
   
   


2. Tuesday: Wide Grip Lat Pulldowns - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   


3. Friday: Cable Rows - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   


4. Friday: Chest Supported (Chamfered Bar) Row - Estimated 3 sets x 20 to 25 reps.
   This will be high reps and pump exercise. Should be performed to failure.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   





BICEPS

Biceps: to be done on Tuesday and Fridays


1. Tuesday: Wide Grip Pull-Ups - Estimated 4 sets x 3 to 6 reps.
   This will be a strength and volume mix exercise.
   This exercise should be performed to 1-2 RIR for sets 1 to 3 and the last set to failure. I need to add weights as I can do no more than 6 reps. Currently, I can do between 9 to 13 reps.
   
   


2. Tuesday: Wide Grip Lat Pulldowns - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   


3. Friday: Cable Rows - Estimated 3 sets x 8 to 12 reps.
   This will be a Moderate volume exercise.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.
   
   


4. Friday: Chest Supported (Chamfered Bar) Row - Estimated 3 sets x 20 to 25 reps.
   This will be high reps and pump exercise. Should be performed to failure.
   I will have to determine my weight and number of reps in first set.
   Keep current weight of __ and see how the reps go in next exercise.