FULL BODY TRAINING (male, ectomorph, beginner, 1 day/week)

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  1. Training Day 1

    1. 1. Abdominals

      Crunches

        • 3 sets x 10 reps (max reps)

    2. 2. Laterals

      Wide-Grip Pulldown

        • 1 set x 20 reps ( light weight warm up)
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    3. 3. Lower Back

      Barbell Deadlift

        • 2 sets x 10 reps

    4. 4. Chest (Pectoralis)

      Dumbbell Bench Press

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

    5. 5. Biceps

      Dumbbell Bicep Curl

        • 1 set x 20 reps (light weight warm up)
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    6. 6. Triceps

      Bench Dips

        • 1 set x 20 reps (light weight warm up)
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    7. 7. Shoulders (Deltoids)

      Seated Barbell Military Press

        • 1 set x 20 reps (light weight warm up)
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    8. 8. Quadriceps

      Barbell Full Squat

        • 1 set x 30 reps (30 reps with own body weight squats with no extra weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps

    9. 9. Hamstrings

      Stiff-Legged Dumbbell Deadlift

        • 1 set x 30 reps (30 reps light weight warm up)
        • 2 sets x 10 reps

    10. 10. Calves

      Standing Calf Raises

        • 1 set x 30 reps (30 reps with own body weight without extra weight)
        • 2 sets x 12 reps

  2. Rest Day

  3. Rest Day

  4. Rest Day

  5. Rest Day

  6. Rest Day

  7. Rest Day