Ectomorfo Weider
Bulking
Beginner
Machine strength
Plan Details
The Ectomorfo Weider routine by Roimart is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout 1
Est. 36 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
4 Sets x 12,10,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,10 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Day 2
Workout 2
Est. 37 min
6 exercises
Barbell Preacher Curl
3 Sets x 15,12,10 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 3
Workout 3
Est. 43 min
7 exercises
Barbell Squat
4 Sets x 12,10,8,8 Reps
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,10,8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,10 Reps
Day 4
Workout 4
Est. 45 min
7 exercises
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,8 Reps
Cable Rope Face Pull
4 Sets x 12,10,10,8 Reps
Weight Plate Front Raise
4 Sets x 15,12,10,10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,10,8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
