Endomorph

Endomorph:-

Day 1: Chest/Triceps

• Flat Barbell Bench Presses
• Incline Dumbbell Bench Presses
• Dumbbell Flys
• Cable Crossovers
• Pushups
• Tricep Dips
• Lying Tricep Press  

Day 2: Back/Biceps

• Pull Ups
• Barbell Deadlifts
• Barbell Bent Over Rows
• Wide Grip Lat Pull Downs
• Seated Rows
• EZ Bar Biceps Curls (wide/close grips)
• Dumbbell Hammer Curls

Day 3: Cardio

• Row Machine
• Swimming
• Step Mill

Day 4: Shoulders/Calves/Abs

• Standing Shoulder Military Presses
• Dumbbell Lateral Raises
• Dumbbell Rear Lateral Raises
• Calf Raises on Leg Press
• Leg Raises
• Russian Twists
• Planks

Day 5: Legs

• Squats
• Leg Extensions
• Hamstring Curls
• Dumbbell Reverse Lunges
• Single Leg Presses
• Step Ups with Barbell
• Glute Bridges

Day 6: Cardio

• Treadmill Sprints
• Cycling
• Elliptical

Day 7: Rest