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

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  1. Training Day 1

    1. 1. Abdominals

      Decline Crunch

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

    2. 2. Oblique Abdominal Muscles

      Knee wipers

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

    3. 3. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

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

      Dumbbell Flyes

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

    4. 4. Laterals

      Wide-Grip Pulldown

        • 1 warmup set x 20 reps ( light weight warm up with help)
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 1 set x 10 reps

    5. 5. Middle Back

      Bent Over Two-Dumbbell Row

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

    6. 6. Lower Back

      Barbell Deadlift

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

    7. 7. Biceps

      Barbell Curl

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

      Dumbbell Bicep Curl

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

    8. 8. Triceps

      Close-Grip Barbell Bench Press

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

      Bench Dips

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

    9. 9. Shoulders (Deltoids)

      Dumbbell Incline Shoulder Raise

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

      Dumbbell Raise

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

    10. 10. Quadriceps

      Barbell Full Squat

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

      Leg Press

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

    11. 11. Hamstrings

      Stiff-Legged Dumbbell Deadlift

        • 1 warmup set x 30 reps
        • 1 set x 12 reps
        • 1 set x 12 reps
        • 1 set x 12 reps

    12. 12. Calves

      Calf Press On The Leg Machine

        • 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