Ectomorph Training Log

Training Logs
1

Day 1 Bench Press
(Mon) Dumbbell fly?s
Dumbbell bench press
Decline dumbbell press
Reverse pushups feet elevated
Decline reverse crunch
Single leg lifts
Cable crunch
Dumbbell Side Bends

Day 2 Deadlift
(Wed) Bent over dumbbell row
One arm dumbbell row
Back extensions
Lat pull downs
Wide grip pull downs behind neck
Calf push

Day 3 Military Press
(Fri) front dumbbell raise
Dumbbell shoulder press
Side lateral with cable
Alternate Curls
Triceps extensions
Decline reverse crunch
Single leg lifts
Cable crunch
Dumbbell side bends

Day 4 Squat
(Sat) Dumbbell step ups
Dumbbell lunges
Barbell lunges
Calf push

Hypertrophy (size) 5-9 exercises
Set 1 20 reps
Set 2 15-20 reps
Set 3 12-15 reps
Set 4 10-12 reps
Set 5 8-10 reps
Set 6 6-8 reps

Please Critique

2

I’m no big expert, but if you are doing a lot of sets per movement, some of these days look like they could become really really long.

I’d try and do pull-ups instead of pull-downs if you can. Any maybe do rowing variations on two of the four days instead of one. A strong back seems to help everything.

Good luck with the program.