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GAIN MUSCLE WHOLE BODY ??????BEST FOR ECTOMORPH
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The GAIN MUSCLE WHOLE BODY ??????BEST FOR ECTOMORPH routine by DoubleH16 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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
Routine detail
Mon
PECHO HOMBROS TRICEPS
Est. 88 min
14 exercises
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Wed
PIERNAS
Est. 69 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Fri
BICEPS ESPALDA
Est. 81 min
13 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Sat
PIERNAS
Est. 50 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
