FULL BODY TRAINING (female, ectomorph, advanced, 1 day/week)

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  1. Training Day 1

    1. 1. Abdominals

      Hanging pike

        • 1 set x 20 reps
        • 1 set x 20 reps

      Decline Crunch

        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 1 set x 20 reps (each side)
        • 1 set x 20 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Incline Bench Press

        • 1 warmup set x 20 reps (light weight warm up)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps

      Dumbbell Bench Press

        • 1 set x 10 reps
        • 1 set x 10 reps
        • 1 set x 10 reps

    4. 4. Laterals

      Chin-Up

        • 1 set x 20 reps ( light weight warm up with help of someone)
        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)
        • 1 set x 10 reps (max reps)

    5. 5. Middle Back

      Bent Over Barbell Row

        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps

    6. 6. Lower Back

      Extensions

        • 1 set x 15 reps
        • 1 set x 15 reps

    7. 7. Shoulders (Deltoids)

      Dumbbell Shoulder Press

        • 1 warmup set x 20 reps (light weight warm up)
        • 1 set x 12 reps
        • 1 set x 12 reps

      Dumbbell Raise

        • 1 set x 12 reps
        • 1 set x 12 reps

      Reverse Flyes

        • 1 set x 12 reps
        • 1 set x 12 reps

    8. 8. Biceps

      Alternate Hammer Curl

        • 1 set x 20 reps (light weight warm up)
        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 10 reps

      Preacher Curl

        • 1 set x 10 reps
        • 1 set x 10 reps

    9. 9. Triceps

      Bench Dips

        • 1 set x 20 reps (light weight warm up)
        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 10 reps

      Lying Triceps Press

        • 1 set x 10 reps
        • 1 set x 10 reps
        • 1 set x 10 reps

    10. 10. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (with own body weight squats with no extra weight)
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 10 reps

      Leg Press

        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

    11. 11. Hamstrings

      Standing Leg Curl

        • 1 warmup set x 30 reps (light weight warm up)
        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

      Stiff-Legged Dumbbell Deadlift

        • 1 set x 12 reps
        • 1 set x 12 reps

    12. 12. Calves

      Donkey Calf Raises

        • 1 set x 15 reps
        • 1 set x 15 reps

      Standing Calf Raises

        • 1 warmup set x 30 reps (with own body weight without extra weight))
        • 1 set x 15 reps
        • 1 set x 15 reps
        • 1 set x 15 reps

  2. Rest Day

  3. Rest Day

  4. Rest Day

  5. Rest Day

  6. Rest Day

  7. Rest Day