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Ectomorph Summer Bulk
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Ectomorph Summer Bulk routine by SHIFTX is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A mixture of various exercises from different routines focused on the idea of bulking lean muscle and a mixture of fat. All exercises are made to be done consecutively with 1 min break intervals between each set and exercise. The intention is to bulk muscle on without over training the body. Eat a large amount of calories and protein (1g/lb of body weight) to bulk properly. Adequate rest is advised with at least 6-8 hours of sleep a night. One day of rest (Wednesday) followed by a weekend of rest and optional cardio/shoulder/calisthenic Sunday workout.
Routine detail
Mon
Back and Biceps Week 2 and 4
Est. 55 min
9 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,6 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Row
3 Sets x 8 Reps
Mon
Back and Biceps Week 1 and 3
Est. 70 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Chest and Triceps
Est. 60 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8,8,6 Reps
Bench Push-Up
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Thu
Shoulders
Est. 35 min
6 exercises
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Fri
Legs
Est. 42 min
5 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Machine Leg Press
5 Sets x 10,8,8,6,4 Reps
Sun
Abs Cardio and Calesthenics
Est. 75 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Plank
3 Sets
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
