gynopuff
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I do not go by weekly days it does not make since..... a week is also 7 days thats an odd number why 7? I believe in rotations heres mine as an ectomorph I could not gain ANYTHING no matter how much I eat working out 5 days in a row back to back heres what I learned
1. get in and out of the gym in 35 to 40mins NO LONGER
2. Eat a LOT before the gym
3. NEVER workout more than 2 days in a row
4. No more than 3 sets keep reps to 10 if but go to failuar and when u exceed 10 add more weight (do drop sets)
Day 1. Chest
Incline Bench 3 sets drop sets start heavy go down
Fly Machine (stretches the muscle out for good growth) 3 sets
Cable Crossovers 3 sets hit upper chest
Dips
Day 2. OFF
Day 3. Back
Seated cable row Drop sets 3 sets (Squeeze and hold)
Close grip lat pull down 2 sets
Wide grip lat pull down 3 sets
Reverse fly machine 3 sets
Shrugs 2 sets
Day 4. OFF
Day 5. Arms/Shoulders/Abs/Lower back
Preacher curls (or preacher curl machine) 4 sets
Reverse grip curl bar 2 sets
Hammer curls 2 sets
Dips 2 sets
(whatever else you like to do for tris)
Arnold Press 3 sets
Shoulder Fly's 2 sets
Weighted ab machine 3 sets
Reverse weighted sit ups
Day 6. Legs
Squats or Leg press 4 sets
Calve raise machine 3 sets
Leg extensions 3 sets
Day 7. OFF
Repeat
1. get in and out of the gym in 35 to 40mins NO LONGER
2. Eat a LOT before the gym
3. NEVER workout more than 2 days in a row
4. No more than 3 sets keep reps to 10 if but go to failuar and when u exceed 10 add more weight (do drop sets)
Day 1. Chest
Incline Bench 3 sets drop sets start heavy go down
Fly Machine (stretches the muscle out for good growth) 3 sets
Cable Crossovers 3 sets hit upper chest
Dips
Day 2. OFF
Day 3. Back
Seated cable row Drop sets 3 sets (Squeeze and hold)
Close grip lat pull down 2 sets
Wide grip lat pull down 3 sets
Reverse fly machine 3 sets
Shrugs 2 sets
Day 4. OFF
Day 5. Arms/Shoulders/Abs/Lower back
Preacher curls (or preacher curl machine) 4 sets
Reverse grip curl bar 2 sets
Hammer curls 2 sets
Dips 2 sets
(whatever else you like to do for tris)
Arnold Press 3 sets
Shoulder Fly's 2 sets
Weighted ab machine 3 sets
Reverse weighted sit ups
Day 6. Legs
Squats or Leg press 4 sets
Calve raise machine 3 sets
Leg extensions 3 sets
Day 7. OFF
Repeat