Mesomorphs have a higher percentage of lean mass and adapt quickly to training stimulus so it is important to keep their program varied to ensure a plateau in fitness and results doesn't occur. Typical features include wide shoulders, small waist and symmetrical build.

1. Back/shoulders: Superman lift
2 x 10 reps, 15 to 30 seconds rest between sets

Lie on your stomach with your hands above your head. Squeeze your bottom gently and press your hips into the ground as you lift your hands and feet slowly as high as they'll comfortably go. Keep your feet together if possible. Hold for three to five seconds and lower slowly. Repeat.

Why it works: This exercise really targets the back and shoulders, but mesomorphs can generally handle the higher intensity. Ensure you listen to your body, and if your back starts to ache then stop the exercise and build up reps more gradually.