IS this a good routine? please help!

[EctomorphFTW]

Day 1 - Chest/Triceps:

I am a 17 year old ectomorph looking to build muscle mass, I would just like to know if this plan would work for me? i found it on this website! and also do i do each exercise at my max? or 75% max etc.. THANKS!!



Day 1 -Bench Press - 12, 10, 10, 8
Incline Dumbbell Press - 3x10
Dumbbell Fly - 2x12
Dips - 12, 10, 10, 8
Skull Crushers, on incline bench - 3x10

print Click Here For A Printable Log Of Day 1.

Day 2 - Back/Biceps:

Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
Bent over barbell rows - 12, 10, 10, 8
Dumbbell rows - 3x10
Standing barbell curls - 12, 10, 10, 8
Alternating dumbbell curls - 2x10

print Click Here For A Printable Log Of Day 2.

Day 3 - Legs/Shoulders:

Barbell squats - 12, 10, 10, 8
Leg press - 3x10
Leg extensions - 3x10
Lying leg curls - 3x10
Calf raises, on Smith machine - 12, 10, 10, 8
Barbell Shoulder Press - 12, 10, 10, 8
Lateral raises, with dumbbells - 3x10
Upright rows, with dumbbells - 3x10

[davidolson22]

IT's ok, for a split you probably don't need at your level. All-pro's would probably give you more reliable gains.

In terms of what weight to lift, I assume it's the weight that you can complete all the reps with. Once you do that, increase the weight and continue that way til you can complete all the reps. Then increase the weight. Etc etc.

[weppe]

As an ecto, never ignore compound movements! Not that anyone should.
This is a more recommended split that will make you grow, don't forget to eat too.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

[EctomorphFTW]

As an ecto, never ignore compound movements! Not that anyone should.
This is a more recommended split that will make you grow, don't forget to eat too.

Back/Bis

Deadlifts
A Row
Chins or Pulldows
Bicep Curl


Chest/Tris


Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work

How many reps and sets should I do for each? Thanks for the help guys!!