Ectomorfo Weider

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 6 exercises, 35 mins

Dumbbell Incline Bench Press	4x12,10,8,8 reps	rest: 60s
Barbell Bench Press	4x12,10,8,8 reps	rest: 60s
Dumbbell Fly	4x12,10,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15,12,10 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 60s

Workout 2 6 exercises, 37 mins

Barbell Bent-Over Row	4x12,10,8,8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x12,10,8 reps	rest: 60s
Barbell Preacher Curl	3x15,12,10 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s

Workout 3 7 exercises, 43 mins

Workout 4 7 exercises, 45 mins

Dumbbell Seated Shoulder Press	4x12,10,8,8 reps	rest: 60s
Cable Rope Face Pull	4x12,10,10,8 reps	rest: 60s
Weight Plate Front Raise	4x15,12,10,10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,10,8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s