ectomorphs progress
chance
Posts: 8
Hi mga Sirs. Almost 1 month palang ako nag-ggym. Nag-gym ako sa fitness first few years ago. Parang walang improvement or gains kasi wala talaga ako alam and Im just using their machines, never ako nag free weights dun kasi nakakahiya. Ngayon, naisip ko na ayaw ko na sa katawan ko(payat kasi ako) and I want to gain mass. Meron gym dito sa subdivision namen 30 pesos lang per session kaya naisip ko i-pursue yung pagbubuhat. May mga nabasa din ako online regarding sa body type ko which is ectomorph/hardgainer. Nabasa ko din yung diet ng ectomorph. Nagwo-work pala ako sa call center 11pm-8am shift ko. So pag nag-gym ako, pag gising ko around 4-6pm. 3x a week lang ako mag-gym (Monday, Wednesday, Friday)
May nakuha akong routine and eto yung sinusunod ko:
Day 1 - Chest/Triceps:
Bench Press - 12, 10, 10, 8
Incline Dumbbell Press - 3x10
Dumbbell Fly - 2x12
Dips - 12, 10, 10, 8
Skull Crushers, on incline bench - 3x10
Day 2 - Back/Biceps:
Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
Bent over barbell rows - 12, 10, 10, 8
Dumbbell rows - 3x10
Standing barbell curls - 12, 10, 10, 8
Alternating dumbbell curls - 2x10
Day 3 - Legs/Shoulders:
Barbell squats - 12, 10, 10, 8
Leg press - 3x10
Leg extensions - 3x10
Lying leg curls - 3x10
Calf raises, on Smith machine - 12, 10, 10, 8
Barbell Shoulder Press - 12, 10, 10, 8
Lateral raises, with dumbbells - 3x10
Upright rows, with dumbbells - 3x10
**Leg exercises can be superset with shoulder movements to shorten overall workout time.
High Rep Ab Day:
Crunches - 3x25
Superset with
Reverse Crunches - 3x25
Low Rep Ab Day:
Exercise ball crunch, with weight behind head - 3x12
Superset with
Hanging leg raises, with ankle weight if necessary - 3x12
Optional Superset Day:
Bench Press - 3x12, with Bent over barbell rows - 3x12
Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
Skull Crushers - 3x12, with Standing barbell curls - 3x12
Tama lang ba yung program mga Gurus? Baka may madadagdag kayo or babaguhin. Thanks! Nga pala, naisip ko din bumili ng supplements. Gusto ko sana bumili ng Mutant mass to help my nutrition needs. How about creatine, okay lang ba magtake? Sana marami ako matutunan dito at mag-gain din ako. Thanks PBB!
May nakuha akong routine and eto yung sinusunod ko:
Day 1 - Chest/Triceps:
Bench Press - 12, 10, 10, 8
Incline Dumbbell Press - 3x10
Dumbbell Fly - 2x12
Dips - 12, 10, 10, 8
Skull Crushers, on incline bench - 3x10
Day 2 - Back/Biceps:
Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
Bent over barbell rows - 12, 10, 10, 8
Dumbbell rows - 3x10
Standing barbell curls - 12, 10, 10, 8
Alternating dumbbell curls - 2x10
Day 3 - Legs/Shoulders:
Barbell squats - 12, 10, 10, 8
Leg press - 3x10
Leg extensions - 3x10
Lying leg curls - 3x10
Calf raises, on Smith machine - 12, 10, 10, 8
Barbell Shoulder Press - 12, 10, 10, 8
Lateral raises, with dumbbells - 3x10
Upright rows, with dumbbells - 3x10
**Leg exercises can be superset with shoulder movements to shorten overall workout time.
High Rep Ab Day:
Crunches - 3x25
Superset with
Reverse Crunches - 3x25
Low Rep Ab Day:
Exercise ball crunch, with weight behind head - 3x12
Superset with
Hanging leg raises, with ankle weight if necessary - 3x12
Optional Superset Day:
Bench Press - 3x12, with Bent over barbell rows - 3x12
Lat pulldowns - 3x12, with Dumbbell shoulder press - 3x12
Skull Crushers - 3x12, with Standing barbell curls - 3x12
Tama lang ba yung program mga Gurus? Baka may madadagdag kayo or babaguhin. Thanks! Nga pala, naisip ko din bumili ng supplements. Gusto ko sana bumili ng Mutant mass to help my nutrition needs. How about creatine, okay lang ba magtake? Sana marami ako matutunan dito at mag-gain din ako. Thanks PBB!
Comments
About sa supplements, I suggest mag Whey ka na lang instead of Mutant Mass.
Mas tipid ka pa. Kain ka na lang madami masarap pa.
Pero kung price is not your concern, why not.
Thanks sir! Sige, try ko din mag-whey. Mukha ngang magastos Mutant Mass pero try ko na din pareho
Whole food bro wag mo kalimutan dapat tama ang nutrition mo, supplement lang yan, pang supplement lang sa kulang sa diet mo.
hehe. Sorry sir, unahain ko muna siguro yung whey. May maisa- suggest ba kayong magandang routine/exercise?
http://www.eclipsegym.com/forums/viewtopic.php?t=57