Joker_CRO

Apr 14th 2014

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Bulking Workout (Ectomorph)

DOWNLOADS/VIEWS: 479/24226

RATING: 66 (FROM 68 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

As it is very difficult for people like me, who don't get muscle mass as fast as others, I needed to change my entire way of training and eating. With my coach I have created a bulking nutrition plan on the one and a new training plan on the other hand. Main goal is, to get to my old shape and weight of 81kg (now I'm 75kg), and from there on to my long term goal of 95kg of muscle mass. Hard and long way for Ectomorphs like me

Workout plan:
- 5 workouts per week (not counting cardio training)
- 2 rest days
- each exercise containing at least 8 max 10 reps

I have created two different workout routines R1 and R2:
- five exercises for large muscles (back and chest)
- three exercises for smaller muscles like arms (i put in four, so there is some flexibility if the gym is full and many machines are occupied)
- abs training 3x per week (included under "shoulder, legs and abs", but can be done whenever you feel fit enough do do it)

As I am training 5 times per week, I didn't want to repeat the same exercises over and over again. To maintain some fun and don't let my muscles get used to exercises and lose the impact of them, I have created two routines.

So for example in week 1 I will do R1 Chest, R1 Back, R1 Legs, R2 Chest, R2 Back and in between some two rest days. In Week 2 I continue with R2 Legs, repeat R1 all over again. And so on...

R1: Chest and Biceps 10 exercises, 1 hr 15 mins

Rowing	0x0 reps	rest: 10s
Barbell Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Dip	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 30s
Dumbbell Incline Curl	2x10 reps	rest: 30s
Barbell Curl Against an Incline	3x10 reps	rest: 30s
Cable Bicep Curl	3x10 reps	rest: 30s

R2: Chest and Triceps 10 exercises, 1 hr 21 mins

Treadmill Running	0x0 reps	rest: 5s
Smith Machine Incline Bench Press	4x10 reps	rest: 90s
Leverage Incline Chest Press	4x10 reps	rest: 90s
Cable Cross-Over	4x10 reps	rest: 90s
Dumbbell Pullover	4x10 reps	rest: 90s
Push-Up	4x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 30s

R1: Back and Triceps 10 exercises, 1 hr 18 mins

Treadmill Running	0x0 reps	rest: 10s
T Bar Row	3x10 reps	rest: 90s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Tricep Push-Up	3x10 reps	rest: 60s

R2: Back and Biceps 10 exercises, 1 hr 24 mins

Rowing	0x0 reps	rest: 10s
Pull-Up	6x15 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Standing Row	3x10 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Incline Spider Curl	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s

R1: Shoulder, Legs and Abs 15 exercises, 1 hr 46 mins

Treadmill Running	0x0 reps	rest: 10s
Machine Leg Extension	4x10 reps	rest: 30s
Barbell Squat	3x10 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 90s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Reverse Fly	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 30s
Barbell Behind the Back Shrug	3x10 reps	rest: 30s
Windshield Wipers	3x15 reps	rest: 30s
Cable Kneeling Crunch	3x15 reps	rest: 30s
Seated Leg Tuck	3x15 reps	rest: 30s

R2: Shoulder, Legs and Abs 15 exercises, 1 hr 50 mins

Treadmill Running	0x0 reps	rest: 10s
Machine Leg Extension	4x10 reps	rest: 30s
Barbell Squat	3x10 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Hack Calf Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 30s
Barbell Behind the Back Shrug	3x10 reps	rest: 30s
Hanging Knee Raise Rotation	3x15 reps	rest: 60s
Hanging Knee Raise	3x15 reps	rest: 60s
Decline Reverse Crunch	3x15 reps	rest: 30s