5 Day Meso Shoulders/Back Bias

**5 Day Meso Shoulders/Back Bias** is a comprehensive 6-week program designed to enhance your upper body strength, focusing on shoulders and back with a targeted approach. Committing to 5 days a week, you'll engage in a variety of exercises, including dumbbell rows, shoulder presses, and pull-ups, ensuring balanced muscle development and improved performance. Each workout is structured to challenge your limits while allowing for adequate recovery, making it perfect for lifters looking to elevate their training intensity and results. Get ready to build a powerful upper body and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Dumbbell Row

Pull-Up (Assisted)

Standing Pullover (Cable)

Rear Delt Fly (Dumbbell)

Reverse Pec Deck

Shrug (Barbell)

Scapular Pull-Up

Back & Rear Delts

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Cable Crossover

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Chest, Shoulders, Triceps

Bent Over Row (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Back & Biceps

Overhead Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Front Raise

Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Shoulders & Arms

Squat (Smith Machine)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Lying Leg Curl

Walking Lunge

Calf Raise (Machine)

Legs

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