GAIN MUSCLE WHOLE BODY ??????BEST FOR ECTOMORPH

DoubleH16

Apr 22nd 2023

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GAIN MUSCLE WHOLE BODY ??????BEST FOR ECTOMORPH

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is based in my short experience and it has gave me excellent result in the short period of 3 months, I recommend you to eat after workout, sleep well 8 hours at least and eat eat and eat that's the key

Monday
Friday
Saturday
Wednesday

PECHO HOMBROS TRICEPS 14 exercises, 1 hr 27 mins

Machine Fly	3x8 reps • 60s	rest: 60s
Machine Incline Chest Press	3x8 reps • 60s	rest: 60s
Smith Machine Incline Bench Press	3x8 reps • 60s	rest: 60s
Smith Machine Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x8 reps • 60s	rest: 60s
Machine Reverse Fly	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps • 60s	rest: 60s
Dip	3x8 reps • 60s	rest: 60s
Bench Dip	3x8 reps • 60s	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps • 60s	rest: 60s

PIERNAS 11 exercises, 1 hr 8 mins

Machine Leg Press	3x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Machine Hip Adduction	3x8 reps • 60s	rest: 60s
Dumbbell Lunge	3x8 reps • 60s	rest: 60s
Hack Squat	3x8 reps • 60s	rest: 60s
Smith Machine Squat	3x8 reps • 60s	rest: 60s
Machine Single-Leg Extension	3x8 reps • 60s	rest: 60s
Dumbbell Reverse Lunge	3x8 reps • 60s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 60s
Machine Squat	3x8 reps • 60s	rest: 60s
Hack Calf Raise	3x8 reps • 60s	rest: 60s

BICEPS ESPALDA 13 exercises, 1 hr 21 mins

Barbell Curl	3x8 reps • 60s	rest: 60s
Cable Bicep Curl	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps • 60s	rest: 60s
Smith Machine Bicep Curl	3x8 reps • 60s	rest: 60s
Cable V Bar Pulldown	3x8 reps • 60s	rest: 60s
Smith Machine Shrug	3x8 reps • 60s	rest: 60s
Smith Machine Bent-Over Row	3x8 reps • 60s	rest: 60s
Smith Machine Deadlift	3x8 reps • 60s	rest: 60s
Cable Rope Seated Row	3x8 reps • 60s	rest: 60s
Barbell Deadlift	3x8 reps • 60s	rest: 60s
EZ Bar Curl	3x8 reps • 60s	rest: 60s
Dumbbell Deadlift	3x8 reps • 60s	rest: 60s

PIERNAS 8 exercises, 50 mins

Smith Machine Squat	3x8 reps • 60s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 60s
Machine Squat	3x8 reps • 60s	rest: 60s
Hack Calf Raise	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Machine Hip Adduction	3x8 reps • 60s	rest: 60s
Barbell Deep Squat	3x8 reps • 60s	rest: 60s