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3 Day Full-Body Ectomorph Workout routine with a focus on arm growth. Alternate days between a day-on/day-off based schedule.
Barbell Deadlift
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4x6 reps |
rest: 60s
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Pull Ups
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4x6 reps |
rest: 60s
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Barbell Bench Press
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4x6 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x6 reps |
rest: 60s
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EZ Bar Triceps Extension
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
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Leg Press
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4x6 reps |
rest: 60s
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Barbell Bent Over Row
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Weighted Tricep Dips
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4x6 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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4x6 reps |
rest: 60s
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Chin Up
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4x6 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Barbell Close Grip Bench Press
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4x6 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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