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

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  1. Training Day 1

    1. 1. Abdominals

      Decline Crunch with Plate

        • 2 sets x 15 reps

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 2 sets x 15 reps (each side)

    3. 3. Laterals

      Pullups

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

    4. 4. Middle Back

      Bent Over Barbell Row

        • 2 sets x 8 reps

    5. 5. Lower Back

      Barbell Deadlift

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

    6. 6. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

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

      Incline Dumbbell Press

        • 2 sets x 8 reps

    7. 7. Biceps

      Barbell Curl

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

      Alternate Hammer Curl

        • 2 sets x 8 reps

    8. 8. Triceps

      Close-Grip Barbell Bench Press

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

      Bench Dips

        • 2 sets x 8 reps

    9. 9. Shoulders (Deltoids)

      Dumbbell Shoulder Press

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

      Dumbbell Raise

        • 2 sets x 8 reps

    10. 10. Quadriceps

      Barbell Full Squat

        • 1 set x 30 reps (30 reps with own body weight, with no extra weight)
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Leg Press

        • 2 sets x 10 reps

    11. 11. Hamstrings

      Stiff-Legged Dumbbell Deadlift

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

    12. 12. Calves

      Standing Calf Raises

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

  2. Rest Day

  3. Rest Day

  4. Rest Day

  5. Rest Day

  6. Rest Day

  7. Rest Day