BB Ectomorph Intermediate Workout - JEFIT

BB Ectomorph Intermediate Workout - JEFIT

BB Ectomorph Intermediate Workout banner

BB Ectomorph Intermediate Workout

General

Intermediate

Body

Plan Details

The BB Ectomorph Intermediate Workout routine by ATDaniel4222 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

www.bodybuilding.com/fun/best_ectomorph_workout.htm

Routine detail

Mon

Chest and Triceps

Est. 61 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 6 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 6 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 6 Reps

Tue

Legs

Est. 56 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Thu

Back and Bicpes

Est. 68 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 6 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 6 Reps

Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl

2 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Fri

Shoulders

Est. 73 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 6 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 10 Reps

Any

Derick Weida Abs

Est. 28 min

12 exercises

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Flutter Kicks Demonstration

Flutter Kicks

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Hello Dollies Demonstration

Hello Dollies

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Russian Twist Demonstration

Russian Twist

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Air Bike Demonstration

Air Bike

1 Set x 15 Reps

Any

High Rep Ab Day

Est. 21 min

3 exercises

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 30 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 30 Reps

Any

Low Rep Ab Day

Est. 14 min

3 exercises

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 12 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps