Tuesday, May 8, 2007

Beginers exercises for building muscle - Ectomorph

I would like to start with 'ectomorphs' and then move on to other body types. I myself am an ectomorph, and I did manage to pack on some healthy muscle through systematic workout
Let us see what kind of work outs would be ideal for ectomorphs to build muscle.Please remember that we are assuming that this is your first exposure to working out, and you are going to start from the scratch.

Okie. As an ectomorph your first and foremost goal would be to increase your testosterone production in your body by stimulating all your large muscle groups. Like I mentioned in my previous blog, one of the main objective of a beginner's workout is going to be, to isolate and control target muscle groups.Please find below a schedule I would recommend for a beginner ectomorph.
Following schedule is given assuming that the 'object' has been doing free hand exercises and is has been doing basic workouts at least for 2 weeks.

Day Body part Exercise Reps Sets
Monday Chest Inclined bench press 15 to 20 3
Declined bench press 15 to 20 3
Flat bench press 15 to 20 3
Tuesday Back T bar rows 15 to 20 3
Pull downs front 15 to 20 3
Wednesday Shoulder Shoulder press behind the neck 15 to 20 3
Wide grip barbell upright rows 15 to 20 3
Barbell front raises 15 to 20 3
Thursday Biceps Barbell curls -close grip 15 to 20 3
Hammer curls 15 to 20 3
Reverse grip curls 15 to 20 3
Friday Triceps Close grip bench press 15 to 20 3
Seated barbell extension 15 to 20 3
Behind the head dumbell extension 15 to 20 3
Saturday Legs Weighted Squats 15 to 20 3
Weighted Lunges 15 to 20 3
Sunday Rest

No comments: