Ectomorph

Ectomorph:-

Day 1: Chest/Triceps

• Incline barbell presses: 5x5 reps
• Incline smith machine presses: 4x8-10 reps
• Incline cable flyes: 4x10-12 reps
• Fly machine: 4x8-10 reps
• Low cable flyes: 4x15 reps
• Skull crushers: 4x8-10 reps
• Tricep rope extensions: 4x10-12 reps
• Reverse-grip bench presses: 4x6-8 reps

Day 2: Back/Biceps

• Lat pulldowns: 4x8-10 reps
• Seated cable rows: 4x8-10 reps
• Hammer strength row machines: 4x10-12 reps
• Pulldowns w/ v-bar attachment: 4x10-12 reps
• DB rows: 4x12-15 reps
• Barbell curls:4x6-8 reps
• Wide grip cable curls: 4x8-10 reps
• Preacher curls: 4x8-10 reps
• Spider curls: 4x10-12 reps

Day 3: Shoulders

• Seated smith machine presses: 4x8-10 reps
• Arnold presses: 4x12-15 reps
• Seated DB lateral raises: 4x12-15 reps
• Cable lateral raises: 4x12-15 reps
• Wide grip upright rows: 3x10 reps
• Rear delt machine flyes: 4x12-15 reps
• Face pulls: 4x12-15 reps

Day 4: Legs

• Barbell back squats: 5x6-8 reps
• Leg presses: 4x8-10 reps
• Hamstring curls: 4x10-12 reps
• RDL's on Smith machine: 4x8-10 reps
• Calf raises: 4x15-20 reps
• Kettlebell swings: 4x20 reps

Day 5: Rest

Day 6: Legs

• Barbell back squats: 5x6-8 reps
• Leg presses: 4x8-10 reps
• Hamstring curls: 4x10-12 reps
• RDL's on Smith machine: 4x8-10 reps
• Calf raises: 4x15-20 reps
• Kettlebell swings: 4x20 reps