Ecto-Mesomorph Workout | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Ecto-Mesomorph Workout

Shared By : th1andonly

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 16 / 3216

Average Rating

Based upon 17 vote(s)

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Description

No Cario. Eat like a barbarian. Dominate the iron.

Wednesday

Day 2 Week 5

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Cable Seated Row	60 sec	Undefined	5
Back		Wide-Grip Lat Pulldown	60 sec	Undefined	5
Back		One-Arm Dumbell Row	60 sec	Undefined	5
Triceps		Cable Triceps Pushdown	60 sec	Undefined	5
Triceps		EZ Bar Decline Close Grip Skull Crusher	60 sec	Undefined	5
Abs		Oblique Crunches	30 sec	Undefined	3
Abs		Russian Twist	15 sec	Undefined	3

ANY

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Biceps		EZ Bar Close Grip Curl	60 sec	8	3
Biceps		Hammer Curls with Rope	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	8	3

ANY	Week 5 Day 3 shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	90 sec	Undefined	5
Shoulders		One Arm Side Lateral	90 sec	Undefined	5
Shoulders		Front Two Dumbbell Raise	90 sec	Undefined	5
Back		Middle Back Shrug	90 sec	Undefined	5
Shoulders		Barbell Shrug	90 sec	Undefined	5
Abs		Ab Crunch Machine	30 sec	Undefined	3
Abs		Hanging Leg Raise	30 sec	Undefined	3
Abs		Cable Crunch	60 sec	Undefined	3

ANY	Week 5 Day 4 Chest and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Bench Press	90 sec	10	5
Chest		Dumbbell Incline Bench Press	90 sec	10	5
Chest		Dumbbell Incline Fly	90 sec	Undefined	5
Biceps		Dumbbell Preacher Curl	90 sec	Undefined	5
Biceps		Hammer Curls	90 sec	Undefined	3
Abs		Ab Crunch Machine	15 sec	20	3
Abs		Cable Crunch	15 sec	20	3
Abs		Leg Raise	15 sec	20	3

ANY	Week 6 Day 1 Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	90 sec	8	5
Upper Legs		Hack Squat	90 sec	8	5
Upper Legs		Standing Leg Curl	90 sec	8	5
Upper Legs		Leg Extensions	90 sec	8	5
Lower Legs		Standing Calf Raises	90 sec	8	3

ANY	Week 6 Day 2 Back and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	90 sec	10	5
Back		Cable Seated Row	90 sec	10	5
Back		Barbell Reverse Grip Bent Over Row	90 sec	10	5
Triceps		EZ Bar Decline Close Grip Skull Crusher	90 sec	10	5
Triceps		Cable Triceps Pushdown	90 sec	10	5
Abs		Seated Barbell Twist	15 sec	20	3
Abs		Torso Rotation	15 sec	20	3

ANY	Week 6 Day 3 Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	90 sec	Undefined	5
Shoulders		Dumbbell Lateral Raise	90 sec	Undefined	5
Shoulders		Dumbbell Front Raise	90 sec	Undefined	5
Shoulders		Dumbbell Shoulder Shrug	90 sec	Undefined	5
Shoulders		Reverse Flyes	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3

ANY	Week 6 Day 4 Chest and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	10	5
Chest		Dumbbell Incline Bench Press	90 sec	10	5
Chest		Dumbbell Fly	90 sec	10	5
Biceps		Seated Dumbell Curl	90 sec	10	5
Biceps		Barbell Curl	90 sec	10	3
Abs		Ab Crunch Machine	15 sec	20	3
Abs		Hanging Leg Raise	15 sec	20	3
Abs		Butt-Ups	15 sec	20	3

ANY	Week 7 Day 1 Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Dumbbell Squat	90 sec	10	5
Upper Legs		Barbell Lunge	90 sec	10	5
Upper Legs		Lying Leg Curls	90 sec	10	5
Upper Legs		Leg Extensions	90 sec	10	5
Lower Legs		Seated Calf Raise	90 sec	10	5

ANY	Week 7 Day 2 Back and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	90 sec	Undefined	5
Back		One-Arm Dumbell Row	60 sec	8	5
Back		Close-Grip Front Lat Pulldown	90 sec	Undefined	5
Triceps		EZ Bar Decline Close Grip Skull Crusher	90 sec	Undefined	5
Triceps		Cable Triceps Pushdown	90 sec	Undefined	5
Abs		Decline Oblique Crunch	15 sec	Undefined	3

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