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Ectomorph weight training?
- Thread starter nitrousr
- Start date
I fit in the lurp category. i am naturally 6'2" 175 if i don't train. i never want to go back to that, omg.
i lift body parts in sets of which ones work together, ie, chest, shoulders and tris. Then back, bi's, fore-arms. Then legs. i throw abs in where ever i feel like.
my workouts look like this ( i have made awesome progress doing this):
Chest shoulder tri:
4 sets to failure flat DB or BB. i switch everytime. 10ish reps a set
incline, same
5 sets pec flys to failure, 10ish reps
arm raises for shoulders 6 sets (3 front and 3 to the sides)
4 sets shoulder presses/ 10ish reps
tris pul downs on rope 4 sets
skull crushers
dips 4 sets
day off/abs
back (including rear delts, lats and trap), bi's and forearms
same 4 sets/10 reps to failure
cable rows 2 handed
lat pull downs
db rows
BB shrugs
reverse flys ( i may throw in a set or two extra between different excercises because it's the only available iso excercise for the back.)
rope curls, palm down preachers, db concentrations.
legs/abs
leg press 8 sets 8 reps (can't squat/ serious disc herniation issues)
leg extensions 4 sets
hammie curls 4 sets
20 min treadmill medium level with 2 min intervals (with pumped tired legs, it kicks my butt)
I know it's kind of a weak leg workout, but i grow off of it nicely.
Startover
If your diet isin check you should be able to recover fully before starting over.
this way you may lift the same parts twice a week but on a monday-friday or tuesday-saturday thing.
i lift body parts in sets of which ones work together, ie, chest, shoulders and tris. Then back, bi's, fore-arms. Then legs. i throw abs in where ever i feel like.
my workouts look like this ( i have made awesome progress doing this):
Chest shoulder tri:
4 sets to failure flat DB or BB. i switch everytime. 10ish reps a set
incline, same
5 sets pec flys to failure, 10ish reps
arm raises for shoulders 6 sets (3 front and 3 to the sides)
4 sets shoulder presses/ 10ish reps
tris pul downs on rope 4 sets
skull crushers
dips 4 sets
day off/abs
back (including rear delts, lats and trap), bi's and forearms
same 4 sets/10 reps to failure
cable rows 2 handed
lat pull downs
db rows
BB shrugs
reverse flys ( i may throw in a set or two extra between different excercises because it's the only available iso excercise for the back.)
rope curls, palm down preachers, db concentrations.
legs/abs
leg press 8 sets 8 reps (can't squat/ serious disc herniation issues)
leg extensions 4 sets
hammie curls 4 sets
20 min treadmill medium level with 2 min intervals (with pumped tired legs, it kicks my butt)
I know it's kind of a weak leg workout, but i grow off of it nicely.
Startover
If your diet isin check you should be able to recover fully before starting over.
this way you may lift the same parts twice a week but on a monday-friday or tuesday-saturday thing.
