13. Mesomorph Workout Routines Should Be Very Different from Ectomorphs
While ectomorphs should take great care not to overexert themselves, mesomorphs should push themselves to failure on every exercise that they take. Failure means that they exert themselves so much that they cannot complete the entire set. They should also exercise daily and shake things up by doing different things. A sample weekly workout routine for a mesomorph is as follows: On Mondays, work out the chest area by doing bench presses, the incline bench, the cable fly, and the pec fly. On Tuesdays, work out the back by doing deadlifts, bent-over rows, lat pull-downs, pull-ups, and cable rows (via Mayo Clinic).
Wednesday workouts should begin with the legs by doing squats, leg extensions, leg curls, leg presses, and lunges. On Thursdays, work out the shoulders by doing the upright row, side raises, overhead presses, and rear delt rows. For Fridays, exercise the abs and calves by raising the calf, hanging crunches, declining crunches, and cable crunches. On Saturdays, exercise the arms by doing the close grip bench, tricep extensions, bicep curls, chin-ups, and preacher curls. Sunday can be a rest day, but you can also use it for extra cardio. Furthermore, on that note, add in some cardio every day. Why? Because the mesomorph body type wants to be on the move (via PK Fitness).