ThaiB0X
23-06-07, 13:00
לקוח מBB.COM
Workout Routine For Ectomorphs:
* Monday: Chest / Tricep
* Tuesday: Back / Biceps
* Wednesday: Cardio
* Thursday: Rest
* Friday: Shoulder / Traps
* Saturday: Thigh / Calves / Abs
* Sunday: Cardio
Since ectomorphs generally have a high metabolism, they don't need to worry too much about cardio on the bulking phase because they probably won't put on much weight. Ectomorphs should focus more on building additional muscle mass by maximum hypotrophy. Therefore there routine are as follows
Chest / Triceps Days:
o 1 Set of Warm Up on bench followed by 3 sets of 12, 8, 8 flat bench press
o 3 Sets of 12, 10, 8 dumbbell chest flyes
o 2 Sets of 12, 8, 8 incline dumbbell press
o 2 Sets of 10, 8 Weighted Dips
o 3 Sets of 12, 8, 8 Skull crusher
o 2 Sets of 10, 8 Overhead Tricep Extension
print Click Here For A Printable Log Of Chest / Triceps Days.
Back / Bicep Days:
o 1 Set of Warm Up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down
o 3 Sets of 12, 8, 8 low row
o 2 Sets of 12, 8 high row
o 2 Sets of 10, 6 Barbell pullovers
o 3 Sets of 12, 8, 6 Deadlifts
o 2 Sets of 10 each hand, 8 each hand Alternating Dumbbell Curls
print Click Here For A Printable Log Of Back / Bicep Days.
Shoulder / Traps Days:
o 1 Set of Warm Up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
o 3 Sets of 12, 8, 8 Dumbbell lateral raises
o 2 Sets of 12 ,8 Dumbbell front raises
o 3 Sets of 12, 8, 8 Posterior flyes (Machine or dumbbells)
o 2 Sets of 10, 8 Dumbbell Arnold Presses
o 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
o 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
print Click Here For A Printable Log Of Shoulder / Traps Days.
Thigh / Calves / Abs Days:
o 1 Set of Warm up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
o 3 Sets of 12, 12, 8 Hamstring Curls
o 3 Sets of 12, 8, 8 Heavy Calf raises
o 2 Sets of 8, 8 Heavy Squats on the leg press machine
o 2 Sets of 12, 8 leg extensions
o 2 Sets of 50, 50 crunches or as much as you can do
o 2 Sets of hanging leg raises (As much as you can do)
print Click Here For A Printable Log Of Thigh / Calves / Abs Days.
Since we are not really focusing on intensity, use a 45 second to one minute rest period. This will ensure that your muscles have sufficient time to recover so you can do heavy weight next set. Usually, a workout session should take no more than 1 hour, anything more than that means that you are not trying hard enough.
For Cardio Days, run the treadmill or any other cardio machine for about 30-40 minutes on medium intensity. Be sure to stay hydrated and drinks lots of fluids throughout the day.
עד היום עשיתי ABAB.
אני שואל כי אני לא בטוח לגבי BB.COM בקטע הזה.
מצד אחד הם אומרים שלא אפקטיבי תרגילים כמו דדליפט, פולדאונס, לחיצת חזה, סקוואטים לאקטומורפים, מצד שני הם מכלילים את זה בתוכנית לאקטומורפים. WTF ?!
הנה עוד משהו:
Hamstrings
Ectomorph - As an ectomorph you'll have thin hamstrings, requiring you to lighten the weight some to focus more on higher reps for size.
ממתי משקל נמוך עם יותר חזרות עובד על נפח ?!
Workout Routine For Ectomorphs:
* Monday: Chest / Tricep
* Tuesday: Back / Biceps
* Wednesday: Cardio
* Thursday: Rest
* Friday: Shoulder / Traps
* Saturday: Thigh / Calves / Abs
* Sunday: Cardio
Since ectomorphs generally have a high metabolism, they don't need to worry too much about cardio on the bulking phase because they probably won't put on much weight. Ectomorphs should focus more on building additional muscle mass by maximum hypotrophy. Therefore there routine are as follows
Chest / Triceps Days:
o 1 Set of Warm Up on bench followed by 3 sets of 12, 8, 8 flat bench press
o 3 Sets of 12, 10, 8 dumbbell chest flyes
o 2 Sets of 12, 8, 8 incline dumbbell press
o 2 Sets of 10, 8 Weighted Dips
o 3 Sets of 12, 8, 8 Skull crusher
o 2 Sets of 10, 8 Overhead Tricep Extension
print Click Here For A Printable Log Of Chest / Triceps Days.
Back / Bicep Days:
o 1 Set of Warm Up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down
o 3 Sets of 12, 8, 8 low row
o 2 Sets of 12, 8 high row
o 2 Sets of 10, 6 Barbell pullovers
o 3 Sets of 12, 8, 6 Deadlifts
o 2 Sets of 10 each hand, 8 each hand Alternating Dumbbell Curls
print Click Here For A Printable Log Of Back / Bicep Days.
Shoulder / Traps Days:
o 1 Set of Warm Up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
o 3 Sets of 12, 8, 8 Dumbbell lateral raises
o 2 Sets of 12 ,8 Dumbbell front raises
o 3 Sets of 12, 8, 8 Posterior flyes (Machine or dumbbells)
o 2 Sets of 10, 8 Dumbbell Arnold Presses
o 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
o 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
print Click Here For A Printable Log Of Shoulder / Traps Days.
Thigh / Calves / Abs Days:
o 1 Set of Warm up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
o 3 Sets of 12, 12, 8 Hamstring Curls
o 3 Sets of 12, 8, 8 Heavy Calf raises
o 2 Sets of 8, 8 Heavy Squats on the leg press machine
o 2 Sets of 12, 8 leg extensions
o 2 Sets of 50, 50 crunches or as much as you can do
o 2 Sets of hanging leg raises (As much as you can do)
print Click Here For A Printable Log Of Thigh / Calves / Abs Days.
Since we are not really focusing on intensity, use a 45 second to one minute rest period. This will ensure that your muscles have sufficient time to recover so you can do heavy weight next set. Usually, a workout session should take no more than 1 hour, anything more than that means that you are not trying hard enough.
For Cardio Days, run the treadmill or any other cardio machine for about 30-40 minutes on medium intensity. Be sure to stay hydrated and drinks lots of fluids throughout the day.
עד היום עשיתי ABAB.
אני שואל כי אני לא בטוח לגבי BB.COM בקטע הזה.
מצד אחד הם אומרים שלא אפקטיבי תרגילים כמו דדליפט, פולדאונס, לחיצת חזה, סקוואטים לאקטומורפים, מצד שני הם מכלילים את זה בתוכנית לאקטומורפים. WTF ?!
הנה עוד משהו:
Hamstrings
Ectomorph - As an ectomorph you'll have thin hamstrings, requiring you to lighten the weight some to focus more on higher reps for size.
ממתי משקל נמוך עם יותר חזרות עובד על נפח ?!