ectomorph 4 days workout plan

 

Day 1 Chest and Triceps

1. Flat Bench Press 4 sets x 6 8 reps
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2. Incline Dumbbell Press  3 sets x 8 10 reps
   
   
3. Cable Crossovers 3 sets x 10 12 reps
   
   
4. Close Grip Bench Press 3 sets x 6 8 reps
   
   
5. Overhead Tricep Extension 3 sets x 8 10 reps
   
   
6. Tricep Dips 3 sets x 10 12 reps
   
   

Day 2 Back and Biceps

1. Deadlifts4 sets x 5 6 reps
   
   
2. Wide Grip Pull-Ups or Lat Pulldowns  4 sets x 8 10 reps
   
3. 
   
4. T-Bar Rows 3 sets x 8 10 reps
   
   
5. Single-Arm Dumbbell Rows  3 sets x 8 10 reps
   
   
6. Barbell Bicep Curls 3 sets x 8 10 reps
   
   
7. Hammer Curls 3 sets x 10 12 reps
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Day 3 Shoulders and Abs

1. Overhead Shoulder Press (Dumbbell or Barbell): 4 sets x 6 8 reps
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2. Arnold Press 3 sets x 8 10 reps
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3. Lateral Raises 4 sets x 10 12 reps
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4. Bent-Over Rear Delt Flyes 3 sets x 10 12 reps
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5. Face Pulls 3 sets x 12-15 reps
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6. Hanging Leg Raises 3 sets x 12 15 reps
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7. Planks 3 sets, hold for 60 seconds
   
   

Day 4 Legs

1. Squats 4 sets x 6 8 reps
   
   
2. Leg Press 3 sets x 8 10 reps
   
   
3. Romanian Deadlifts 3 sets x 8 10 reps
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4. Lunges (Dumbbell or Barbell) 3 sets x 10 reps per leg
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5. Leg Curls 3 sets x 10 12 reps
   
   
6. calf Raise: 4 sets x 12   15 reps