Ectomorph Routine - Check this out

[IronJunkey]

week 1-2
EOD ab routine of some sort
I do cable ab crunch, with leg lifts, swiss ball crunches

Shoulders

week 1

(1) DB press 3 x 6-10
(2) Bent over laterals 3 x 8-12
(3) Lateral Raises 3 x 8-12
(4) Front raises 3 x 8-12
(5) rear delt machine 3 x 25-50

Try that for one week and then:

week2

(1) Rear delt machine 3 x 12-15
(2) Overhead pressess 3 x 8-12
(3) Wide grip upright rows 3 x 8-12
(4) Cable side laterals 3 x 8-12
(5) Bent over laterals 3 x 10 (drop sets)

Also, make sure on back day you are doing bent over rows and pulling your arms right back and squeezing those shoulders together and are doing your shrugs with back.



Chest

week 1

Flat bench(DB) 3x8-10
Incline bench(DB) 3x8-10
Incline flys(DB)3x8-10
Cable chest press 3x8-10
Pullovers(DB heavy)3x8-10

week2
Flat bench(DB) 3x8-10
*Flat bench with hammer strength machine 3x8-10
Incline bench(DB) 3x8-10
*Decline bench(DB) 3x8-10
Incline flys(DB)3x8-10
Cable chest press 3x8-10
Pullovers(DB heavy)3x8-10

Back

Deadlifts 3x8-10
Lat pull down(wide grip) 3x8-10
Seated Row - 3x8-10
Bent over rows 3x8-10
shurgs3x8-10



Legs
squats 3x8-10
legpress 3x8-10

Arms
camperd bar curles (outside grip) 3x8-10
camperd bar curles (inside grip) 3x8-10
cheater curles 3x8-10
alt-arm curles 3x8-10
cablec curles - 3x8-10
Preacher Curl 3x8-10

​

anyone wanna ad anything to this?????????????​

 

[moya]

...not nearly enough leg work...

 

[djeclipse]

I think you need to add in a few more isolation exercises, your wrists and ankles need work also.

 

[SouthernLord]

18 sets of bis and only 6 sets of legs?!

This routine is complete crap.

You should check the training vault sticky and do a pre designed program.

 

[djeclipse]

18 sets of bis and only 6 sets of legs?!

This routine is complete crap.

You should check the training vault sticky and do a pre designed program.

No way, you need all those sets of bies to get the PUMP YO!

Because everyone knows curls is the way to get bigger, stronger and completely RIPPED!

hahhhaah

 

[LucSulla]

And to think I feel bad about squatting only once a week currently...

 

[SouthernLord]

And to think I feel bad about squatting only once a week currently...

How are you liking the 5/3/1 so far?

Besides the squat guilt

 

[djeclipse]

And to think I feel bad about squatting only once a week currently...

At least you are squatting, most people can't seem to find the time to train legs with all the sets of chest and bies they are doing every day.

I squat 3x per week and am still able to add weight to the bar each week.

 

[djeclipse]

How are you liking the 5/3/1 so far?

Besides the squat guilt

5/3/1 = reps?

 

[SouthernLord]

5/3/1 = reps?

Week 1: 3x5

Week 2: 3x3

Week 3: 5/3/1

Week 4 3x5 (deload)

I will post the whole routine when I get to my pc.

 

[djeclipse]

Week 1: 3x5

Week 2: 3x3

Week 3: 5/3/1

Week 4 3x5 (deload)

I will post the whole routine when I get to my pc.

So I assume the goal is to increase your 1 rep max in week 3? What if you don't need a deload in week 4?

 

[LucSulla]

How are you liking the 5/3/1 so far?

Besides the squat guilt

Digging it! It was just what the doctor ordered as far as some of my nagging injuries. I am back comfortably moving weight for reps in the mid 3s with no pain (well the bad kind of pain at any rate). 9 months of 5x5s beat me up pretty good I think. I plan on running the dual factor 5x5 again in a couple of months, but until then I am enjoying this. Still seeing good gains, plus you are in and out. And though I only squat once a week, throwing 4 sets of high rep front squats after is brutal in a great way. My legs are growing again, and I know they will pay dividends on my cleans. It's been great.

 

[djeclipse]

Digging it! It was just what the doctor ordered as far as some of my nagging injuries. I am back comfortably moving weight for reps in the mid 3s with no pain (well the bad kind of pain at any rate). 9 months of 5x5s beat me up pretty good I think. I plan on running the dual factor 5x5 again in a couple of months, but until then I am enjoying this. Still seeing good gains, plus you are in and out. And though I only squat once a week, throwing 4 sets of high rep front squats after is brutal in a great way. My legs are growing again, and I know they will pay dividends on my cleans. It's been great.

Sounds interesting, it sounds like a nice deload routine. It sounds like you got to the point where you were over training instead of over reaching with the 5 x 5.

I would like to see the layout of the program as a good dealod program is always nice after the 5 x 5. I did 3 x 8 once, it was a little more work than I initially thought, but I got some size gains during the deload which was good.

 

[IronJunkey]

18 sets of bis and only 6 sets of legs?!

This routine is complete crap.

You should check the training vault sticky and do a pre designed program.

I dont design my leg workouts exactly cause I work my sets mostly on squats and presses. by that time its hard for me 2 walk and i only add in maybe some hamsting curls but my focus is not on my legs. I gain fast on them and dont wanna be buying new jeans.lol...not when you wear true religion.lol../.

I just wanna be cut on lower body...

 

[LucSulla]

My roommates ex-gf bought him some True Religions while they were dating. We gave him so much shit that he finally just gave them to a gay friend of ours with whom we work. And no, not calling you gay, your comment just reminded me of that.

 

[SaiBoT]

My workout partner always gives an excuse for not working out legs, latest one "They are getting too big and my jeans are still damn new, don't wanna buy new ones"

Last week I bought three new pairs of jeans for myself, I just don't give a fuck anymore, letting these bitches grow!

 

[LucSulla]

My workout partner always gives an excuse for not working out legs, latest one "They are getting too big and my jeans are still damn new, don't wanna buy new ones"

Last week I bought three new pairs of jeans for myself, I just don't give a fuck anymore, letting these bitches grow!

Fuck yeah!

You know what is cooler than some sweet jeans? Having your legs grow to big for them. Hell, if we all wanted to be normal why the hell would we do this to ourselves in the first place?

 

[SaiBoT]

Fuck yeah!

You know what is cooler than some sweet jeans? Having your legs grow to big for them. Hell, if we all wanted to be normal why the hell would we do this to ourselves in the first place?

Yeah, no more control, now I'm wondering how beastly will they look

 

[djeclipse]

Fuck yeah!

You know what is cooler than some sweet jeans? Having your legs grow to big for them. Hell, if we all wanted to be normal why the hell would we do this to ourselves in the first place?

But with all the gay ass metrosexual shit clothes these days I can't find any Jeanes to fit me.

Even the so called "loose fit" is tight, and my legs aren't even that big, probably my weakest part.

It pisses me off that somehow we ended up with so called mens clothes made to fit like chicks clothes.

I still squat away though.