We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

BB Ectomorph Intermediate Workout

ATDaniel4222

Nov 8th 2018

TRY IT OUT

DOWNLOAD

BB Ectomorph Intermediate Workout

DOWNLOADS/VIEWS: 6/612

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

www.bodybuilding.com/fun/best_ectomorph_workout.htm

Chest and Triceps 7 exercises, 1 hr 0 min

	Barbell Bench Press	4x6 reps	rest: 90s
	Barbell Incline Bench Press	4x6 reps	rest: 90s
	Cable Mid Chest Crossover	3x8 reps	rest: 90s
	Dip	4x12 reps	rest: 60s
	Dumbbell One-Arm Tricep Extension	3x6 reps	rest: 90s
	EZ Bar French Press	3x8 reps	rest: 75s
	Cable Tricep Pushdown (Rope)	4x6 reps	rest: 90s

Legs 6 exercises, 55 mins

	Barbell Squat	4x12 reps	rest: 120s
	Barbell Lunge	3x6 reps	rest: 100s
	Machine Leg Press	3x10 reps	rest: 90s
	Calf Press On Leg Press	4x12 reps	rest: 90s
	Machine Leg Extension	3x8 reps	rest: 75s
	Machine Leg Curl (Prone)	3x8 reps	rest: 75s

Back and Bicpes 8 exercises, 1 hr 8 mins

	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
	Barbell Bent-Over Row	4x8 reps	rest: 90s
	Barbell Deadlift	4x6 reps	rest: 90s
	Cable Shoulder Extension	3x8 reps	rest: 90s
	Dumbbell One-Arm Row	4x6 reps	rest: 60s
	Barbell Curl	4x6 reps	rest: 90s
	Dumbbell Preacher Hammer Curl	2x6 reps	rest: 90s
	Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Shoulders 8 exercises, 1 hr 13 mins

	Barbell Shoulder Press	4x6 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 90s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
	Barbell Upright Row	4x6 reps	rest: 90s
	Dumbbell Shoulder Shrug	4x8 reps	rest: 90s
	Cable Reverse Fly	3x10 reps	rest: 60s
	Barbell Military Press	4x8 reps	rest: 90s
	Barbell Shrug	4x10 reps	rest: 60s

Derick Weida Abs 12 exercises, 27 mins

	Sit-Up	1x15 reps	rest: 0s
		1x15 reps	rest: 0s
	Sit-Up	1x15 reps	rest: 0s
	Leg Raise	1x15 reps	rest: 0s
	Sit-Up	1x15 reps	rest: 0s
		1x15 reps	rest: 0s
	Sit-Up	1x15 reps	rest: 0s
	Crunch	1x15 reps	rest: 0s
	Sit-Up	1x15 reps	rest: 0s
		1x15 reps	rest: 0s
	Sit-Up	1x15 reps	rest: 0s
	Air Bike	1x15 reps	rest: 0s

High Rep Ab Day 3 exercises, 21 mins

	Crunch	3x30 reps	rest: 0s
	Alternating Heel Touch	3x30 reps	rest: 0s
	Reverse Crunch	3x30 reps	rest: 60s

Low Rep Ab Day 3 exercises, 14 mins

	Bench Weighted Decline Crunch	3x12 reps	rest: 0s
	Weight Plate Rotation	3x12 reps	rest: 0s
	Hanging Leg Raise	3x12 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

3-Day Ab Circuit for Women

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine