jlkowa01

Jan 17th 2014

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Ectomorph Summer Bulk

DOWNLOADS/VIEWS: 656/33204

RATING: 49 (FROM 116 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Back and Biceps Week 1 and 3 10 exercises, 1 hr 9 mins

Chin-Up	3x8 reps	rest: 60s
Dumbbell Preacher Curl	4x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Back and Biceps Week 2 and 4 9 exercises, 50 mins

Chin-Up	2x8 reps	rest: 60s
Barbell Curl	3x8,8,6 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8,8,6 reps	rest: 60s
Machine Seated Row	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	2x8 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s

Chest and Triceps 8 exercises, 49 mins

Barbell Bench Press	4x10,8,8,6 reps	rest: 60s
Cable Shoulder Extension	4x10,8,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	3x8,8,6 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	3x8,8,6 reps	rest: 60s
Bench Push-Up	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s

Shoulders 6 exercises, 35 mins

Dumbbell Alternating Bent-Over Reverse Fly	3x10 reps	rest: 60s
Barbell Military Press	4x6 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	2x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s

Legs 5 exercises, 33 mins

Barbell Squat	5x10,8,8,6,4 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Seated Calf Raise	2x12 reps	rest: 60s
Machine Leg Press	5x10,8,8,6,4 reps	rest: 60s

Abs Cardio and Calesthenics 9 exercises, 1 hr 14 mins

Pull-Up	3x8 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s
Decline Crunch	4x20 reps	rest: 60s
Dumbbell Side Bend	4x20 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Weight Plate Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x15 reps	rest: 60s