hey all the dedicated members on this forums
i have currently been working out(properly) for 11 weeks and i feel like its time to change up my routine abit. my current workout routine is as follows
1st muscle group in workout _Moday_- Chest__
1st exercise Barbell Bench Press _ ___x 4 sets of 6-8 reps
2nd exercise_ Dumbbell Flyes __x 4 sets of 6 -8 reps
3rd exercise (if applicable)_ _x 4 sets of 6-8 reps
2nd muscle group in workout _Moday_- Triceps________
1st exercise _ Dips __x 4 sets of 6-8 reps
2nd exercise__ Skull crushes __x 4 sets of 6 -8 reps
3rd exercise (if applicable)_ __x 4 sets of 6-8 reps
1st muscle group in workout __Wednesday - Back______
1st exercise _ Pull-ups__ x 4 sets of 6-8 reps
2nd exercise __ Bent Over Barbell Row __ x 4 sets of 8-10 reps
3rd exercise (if applicable)_ _x 4 sets of 8-10 reps
2nd muscle group in workout __Wednesday - Biceps____
1st exercise _ Barbell Curl _ x 4 sets of 6-8 reps
2nd exercise _ Preacher Curl _ x 4 sets of 8-10 reps
3rd exercise (if applicable)_ __x 4 sets of 8-10 reps
1st muscle group in workout __Friday_-_Legs______
1st exercise _ Seated Leg Curl _ x 4 sets of 6-8 reps
2nd exercise _ Barbell Squat __ x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
2nd muscle group in workout __Friday_- Shoulders______
1st exercise _Side Lateral Raise _ x 4 sets of 6-8 reps
2nd exercise _ Military press(seated) _ x 4 sets of 8-10 reps
3rd exercise (if applicable)_ _x 4 sets of 8-10 reps
could someone recommend me a new workout routine, i need it to be a workout that is suitable for an ectomorph(btw i only do 3 sets not 4)
i will post up progress pictures soon
ty for what ever help i get in building more MASS on this "skinny" frame of mine(dam genetics)
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08-11-2007, 06:01 AM #1
routine change for 18y.o ectomorph
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08-11-2007, 06:16 AM #2
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08-11-2007, 06:39 AM #3
can you do incline BP, adn add in some kind of calf raise and walking lunges or something to legs, and close grip BP for triceps, adn deadlifts and or 1 armed DB rows for back, and either hammer DB curls or drag curls (reverse BB curls), and bent over lateral raises for rear delts on shoulder day, bout all i can think of since ur workin at home
Current weigh: 61kg
Goal weight: 70kg
MAX dead: 115kg
MAX Bench: 62.5 kg
MAX squat:?kg
"the reason i lift, to totally F**K up pieces of iron"
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08-11-2007, 06:49 AM #4
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