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The definitive routine for ectomorphs

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gym body building tips
gym body building tips

One of the great groups of people we can find in the gym are the so-called ectomorphs, that is, thin people who have a harder time than usual to gain weight, especially muscle mass.

Due to this, both in gyms and on the internet, this sector often demand routines that allow them to increase their muscle mass at a good pace to leave behind that appearance of thinness and fragility, so I decided to develop a focused routine to this kind of people.

It is worth remembering the other two great body types that we can find, existing the mesomorphs , which are those that have more facility to acquire muscle mass, having an athletic physique and with a good fatty percentage, and the endomorphs , which are those They tend to gain weight, accumulate more fat and have greater difficulty losing weight.

Without further delay, we will see a routine that will allow you to increase your muscle mass quickly if you are ectomorphic, without forgetting the importance of food, especially in these cases, where it acquires a special importance to gain weight.

Specific routine for ectomorphs

The routine that we will see below is structured in four days , which will be on Monday, Tuesday, Thursday and Friday. It is important to maintain the order of days and muscle groups established in each session as they are placed in that order to allow the necessary rest between them.

On Wednesdays, Saturdays and Sundays we will leave you to rest or, in any case, to do some moderate cardiovascular exercise , such as running, cycling, rowing or swimming.

The range of repetitions is established between 12 and 8 repetitions, with the exception of some specific exercises in which we will get to do some series with 15 repetitions.

The work of abdomen we will introduce at the end of each session with an exercise, alternating the classic and effective shrugs of abdomen lying with the elevations of knees in parallel, to affect the lower abdomen.

The rest between series we will try that it is not more than a minute, being able to leave a minute and a half of rest between exercises.

Weight routine for ectomorphs

Monday: Chest and triceps

  • Press inclined with dumbbells – 4 sets of 12, 10, 8 and 8 repetitions.
  • Flat bench press with bar – 4 sets of 12, 10, 8 and 8 repetitions.
  • Flat openings with dumbbells – 4 sets of 12, 10, 10 and 8 repetitions.
  • French Press with Z bar – 3 sets of 12, 10, 10 and 8 repetitions.
  • Triceps extensions with grip W – 3 sets of 15, 12 and 10 repetitions.
  • Abdominal abductions lying down – 4 sets of 15 repetitions.

Tuesday: Back and biceps

  • Dominated with prone grip – 4 series to failure.
  • Rowing with prone bar – 4 sets of 12, 10, 8 and 8 repetitions.
  • Pull closed to the chest – 4 sets of 12, 10, 10 and 8 repetitions.
  • Alternate curl sitting with dumbbells – 3 sets of 12, 10 and 8 repetitions.
  • Scott bench curl with Z bar – 3 sets of 15, 12 and 10 repetitions.
  • Elevation of knees in parallel – 4 sets of 15 repetitions.

Increase your biceps with this exercise

Thursday: Legs

  • Squats – 4 sets of 12, 10, 8 and 8 reps.
  • Romanian deadlift with dumbbells – 4 sets of 12, 10, 10 and 8 repetitions.
  • Press – 4 series of 12, 10, 8 and 8 repetitions.
  • Quadriceps extensions – 3 sets of 12, 10 and 10 repetitions.
  • Femoral curl lying down – 3 sets of 12, 10 and 10 repetitions.
  • Standing heel lift – 4 sets of 12 repetitions.
  • Abdominal abductions lying down – 4 sets of 15 repetitions.

Friday: Shoulders and trapezoids

  • Military press with dumbbells – 4 sets of 12, 10, 8 and 8 repetitions.
  • Dumbbell side lifts – 4 sets of 12, 10, 10 and 8 repetitions.
  • Subsequent dumbbell elevations – 4 sets of 12, 10, 10 and 8 repetitions.
  • Frontal disc lifts – 4 sets of 15, 12, 10 and 10 repetitions.
  • Shoulder shrug with dumbbells – 4 sets of 12, 10, 10 and 8 repetitions.
  • Knee raises in parallel – 4 sets of 15 repetitions.

Increase your shoulders with this exercise

Conclusion

If you are ectomorphic and do not know how to increase your muscle mass once and for all, do not hesitate to do this magnificent and complete routine that will work your entire body. You will soon see the results that will encourage you to continue sweating the fat drop in the gym.

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