06-28-2005, 07:16 PM #1
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 .
Chest - DB Bench Press, DB Chest Fly, DB Incline Press, DB Incline Fly
Shouders - DB Shoulder Press, Front Raises, Lateral Raises, Shoulder Shrugs
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)
Legs - Squat, Lunges, Claf Raises, Leg extension (bowflex)
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.
Last edited by BlackStang; 06-28-2005 at 07:19 PM.
06-28-2005, 07:40 PM #2Originally Posted by BlackStang
06-28-2005, 08:04 PM #3
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 08:07 PM.
07-02-2005, 07:26 PM #4
07-03-2005, 02:15 AM #5New Member
- Join Date
- May 2003
- World Gym
If you have enuf weights add DEADLIFTS on your back day. Its a classic bulker.
07-03-2005, 05:10 PM #6
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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