Best Workout Plan For Ectomorph Body Type

best workout for ectomorph body type_technliving.com

best workout for ectomorph body type_technliving.com_2Workout Tips & Plan According To Ectomorph Body Type !

If you don’t know your body type then click here, and then choose you workout plan. Your body type is Ectomorph, and your metabolism is high, that means your body doesn’t store fat, its hard for you to gain muscle fast and you are linear and thin. Then, you should eat high carb diet, minimum 5 times every day and meal portions should be according to your calorie needs and balanced. An average male consumes 2500-3000 calories and an average female 1500-2000 calories per day, in your ( ectomorph ) case you should consume 500-700 calories more daily. Your meals should be healthy, do not eat 3 table spoons of sugar or eat more to fulfill your calorie consumption, carbohydrates are like fuel to our body, like petrol in your car, good petrol will not harm your car but bad fuel will slowly destroy you car’s engine. This is why, you should eat good diet which has proper amount of protein, essential vitamins and minerals. And the most important thing is do not go to gym, without having pre-workout meal, if you do that then, your workout will do nothing good for you or you body, cause your muscle and body needs fuel, which is not available, this will make your body weak.

Best Exercise For you :

In my opinion you should include exercises, which covers big muscle groups, in your workout routine. These exercises will help you gain muscle and strength. Squats, lunges, deadlifts, pullups, pushups. Please don’t get scared cause in beginning may be you can’t lift heavy, it’s ok. But day by day you will definitely progress and will be able to lift more weights as you become strong. Don’t do all the exercises same day, after every workout muscle requires atleast 48 hours of time to recover. Create your workout plan according to the muscle group on which day you want.

Monday : Legs and Shoulders

Tuesday : Arms(Superset)

Wednesday : Chest Back (Superset)

Thursday : Legs and Shoulders

Friday : Arms(Superset)

Saturday : Chest Back (Superset)

Sunday : Complete Rest

By following this routine your body will gain strength and muscle mass. Sets should be higher up to 10 sets per exercise and reps should be in between 3-5 range.Resting time should be around 60-90 seconds or as your heart rate becomes normal. Before workout, do warmup for atleast 5 minutes, it is must. Exercises like skipping and cycling can be included.

Legs and Shoulders :

  1. 5 Minutes of warmup and stretch your muscle group for workout.
  2. Squats – 5 sets of 3-5 reps
  3. Deadlift – 5 sets of 3-5 reps
  4. Back Extension – 3 sets of 10-15 reps
  5. Shoulder press – 5 sets of 5-10 reps
  6. Side Lateral Raise – 5 sets of 10 reps
  7. Front Lateral Raise – 5 sets of 10 reps
  8. Shrugs – 5 sets of 5 reps

Arms(Superset) :

  1. 5 Minutes of warmup and stretch your muscle group for workout.
  2. Straight Barbell Curls – 5 sets of 5 reps no rest Tricep lose Grip Ez-bar press 5 sets of 5 reps.
  3. Take rest for 1 minute after each superset and drink water if needed.
  4. Dumbbell hammer curl – 5 sets of 5 reps no rest Tricep Cable pulldown 5 sets of 5 reps.
  5. Take rest for 1 minute after each superset and drink water if needed.
  6. Dumbbell Curl – 5 sets of 5 reps no rest Skull Crusher – 5 sets of 5 reps.
  7. Take rest for 1 minute after each superset and drink water if needed.
  8. Reverse barbell curl – light weight -4 sets of 15 reps
  9. forearm curl – 4 sets of 10-15 reps

Chest Back (Superset) :

  1. 5 Minutes of warmup and stretch your muscle group for workout.
  2. Flat Bench Press – 5 sets of 5 repsĀ  no rest Cable pulldown 5 sets of 5 reps.
  3. Take rest for 1 minute after each superset and drink water if needed.
  4. Incline Bench Press – 5 sets of 5 reps no rest T-Bar 5 sets of 5 reps.
  5. Take rest for 1 minute after each superset and drink water if needed.
  6. Dumbbell Fly- 5 sets of 5 reps no rest dumbbell rows 4 sets of 7 reps.

After one month see the results and make some changes to your workout, don’t follow this routine for more than two months. Don’t forget your meals and diet whole the time.

 

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