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  1. #1
    BlackStang's Avatar
    BlackStang is offline Associate Member
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    ectomorph workout plan! What Improvements?

    Hows it going guys. Been working out hard since january and was wondering what changes I could make? I started on a bowflex, i know i know no good, which brought my strenght up but I wanted more size so I bought free weights. Which is what I have been using the past couple months. I do not have time to go to a gym so I must be able to do all the exercises at home. All I have is free weights and a bench, a little strapped for cash at the moment.

    I am up a total of about 20lb. Here is my routine. I try to keep the weight up and the reps down. I also just recently added more weight to my exercises to hopefully increase strenght and growth. I usually do 3x6 and once I reach 3x8 I add more weight so i'm back to 3x6 again, need to consurve my calories .


    Monday


    Chest - DB Bench Press, DB Chest Fly, DB Incline Press, DB Incline Fly

    Tuesday

    Shouders - DB Shoulder Press, Front Raises, Lateral Raises, Shoulder Shrugs

    Wednesday

    Bicep - Bumbell Curl, Hammer Curl, Sitting Down Curl (dont know proper name lol), Isolated Curl (elbow on knee)

    Tricep - Skull Krusher, Tricep Kickback, Tricep pushdowns (bowflex)

    Thursday

    Legs - Squat, Lunges, Claf Raises, Leg extension (bowflex)

    Friday

    Back - Bent Over Row, One Arm DB Row, Bench Pull, Wide & Narrow Pulldowns (bowflex)

    I know I should be using weights and no bowflex but I found it helps with strenght and I already have it so I might as well use it.


    Any comments would be great.




    Thanks
    Last edited by BlackStang; 06-28-2005 at 08:19 PM.

  2. #2
    chest6's Avatar
    chest6 is offline Banned
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    Quote Originally Posted by BlackStang
    Hows it going guys. Been working out hard since january and was wondering what changes I could make? I started on a bowflex, i know i know no good, which brought my strenght up but I wanted more size so I bought free weights. Which is what I have been using the past couple months. I do not have time to go to a gym so I must be able to do all the exercises at home. All I have is free weights and a bench, a little strapped for cash at the moment.

    I am up a total of about 20lb. Here is my routine. I try to keep the weight up and the reps down. I also just recently added more weight to my exercises to hopefully increase strenght and growth. I usually do 3x6 and once I reach 3x8 I add more weight so i'm back to 3x6 again, need to consurve my calories .


    Monday


    Chest - DB Bench Press, DB Chest Fly, DB Incline Press, DB Incline Fly

    Tuesday

    Shouders - DB Shoulder Press, Front Raises, Lateral Raises, Shoulder Shrugs

    Wednesday

    Bicep - Bumbell Curl, Hammer Curl, Sitting Down Curl (dont know proper name lol), Isolated Curl (elbow on knee)

    Tricep - Skull Krusher, Tricep Kickback, Tricep pushdowns (bowflex)

    Thursday

    Legs - Squat, Lunges, Claf Raises, Leg extension (bowflex)

    Friday

    Back - Bent Over Row, One Arm DB Row, Bench Pull, Wide & Narrow Pulldowns (bowflex)

    I know I should be using weights and no bowflex but I found it helps with strenght and I already have it so I might as well use it.


    Any comments would be great.




    Thanks
    You really need to do barbell bench, incline, and decline to improve chest mass. I wouldn't bother with the kickbacks, they seem like a waste of time to me. Sitting down curls are concentration curls, I wouldn't really bother with them so much either. Once your $$ flow is better I would get a barbell bench set. Working out at home rather than a gym sort of limits what exercises you can do.

  3. #3
    BlackStang's Avatar
    BlackStang is offline Associate Member
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    Really? I heard DB bench is better beacuse you are working each side seperatly and you use more muscles to stabalize? Also I will be adding the decline next week.
    Last edited by BlackStang; 06-28-2005 at 09:07 PM.

  4. #4
    BlackStang's Avatar
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    bump

  5. #5
    VENICE BEACH is offline New Member
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    Lightbulb

    If you have enuf weights add DEADLIFTS on your back day. Its a classic bulker.

  6. #6
    JiGGaMaN's Avatar
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    id take shoulder day completely out of your workout and take a day off. your delts should get a sufficient workout by aiding in other lifts.

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