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BB Ectomorph Intermediate Workout
General
Intermediate
Body
Plan Details
The BB Ectomorph Intermediate Workout routine by mbk4ink 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
EZ Bar French Press
3 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Tue
Legs
Est. 56 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 6 Reps
Thu
Back and Bicpes
Est. 68 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Preacher Hammer Curl
2 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Fri
Shoulders
Est. 73 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Derick Weida Abs
Est. 28 min
12 exercises
Sit-Up
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Flutter Kicks
1 Set x 15 Reps
Hello Dollies
1 Set x 15 Reps
Russian Twist
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Air Bike
1 Set x 15 Reps
Any
High Rep Ab Day
Est. 21 min
3 exercises
Crunch
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 30 Reps
Alternating Heel Touch
3 Sets x 30 Reps
Any
Low Rep Ab Day
Est. 14 min
3 exercises
Weight Plate Rotation
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
