FULL BODY TRAINING (male, ectomorph, advanced, 1 day/week)
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1. Abdominals
Crunches
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2 sets x 10 reps (max reps)
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2. Oblique Abdominal Muscles
Side Extensions
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1 set x 20 reps
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1 set x 20 reps (each side)
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3. Laterals
Chin-Up
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1 set x 20 reps ( light weight warm up with help of someone)
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4 sets x 10 reps (if more than 10, with extra load)
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4. Middle Back
Bent Over Barbell Row
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1 set x 10 reps
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1 set x 8 reps
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1 set x 6 reps
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5. Lower Back
Barbell Deadlift
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1 set x 10 reps
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1 set x 8 reps
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6. Chest (Pectoralis)
Barbell Bench Press (Bodybuilding Version)
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1 set x 20 reps ( light weight warm up with help of someone) )
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4 sets x 10 reps (if more than 10, with extra load)
Barbell Incline Bench Press
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1 set x 8 reps
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1 set x 6 reps
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1 set x 6 reps
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7. Shoulders (Deltoids)
Dumbbell Shoulder Press
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1 set x 20 reps ( light weight warm up)
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1 set x 10 reps
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1 set x 8 reps
Power Partials
Reverse Flyes
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8. Biceps
Barbell Curl
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1 set x 20 reps (light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 6 reps
Preacher Curl
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9. Triceps
Close-Grip Barbell Bench Press
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1 set x 20 reps ( light weight warm up)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
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1 set x 6 reps
Lying Triceps Press
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10. Quadriceps
Barbell Full Squat
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1 set x 30 reps (30 reps with own body weight squats with no extra weight)
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1 set x 12 reps
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1 set x 10 reps
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1 set x 8 reps
Leg Press
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11. Hamstrings
Stiff-Legged Dumbbell Deadlift
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12. Calves
Standing Calf Raises
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1 set x 30 reps (30 reps with own body weight without extra weight)
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3 sets x 12 reps
Donkey Calf Raises
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