Training programs for every body type Bashny.Net

1. Ectomorph

If nature gave you ectomorphic body type, do not despair. On the one hand the rapid metabolism prevents the effective weight, but with the right approach these "shortcomings" can be easily turned into advantages.The main attention should be paid to the basic exercises. Training should be intensive and last no longer than 45 minutes. Each muscle group need to do 4-6 approaches for 6-8 repetitions, this will ensure the best possible progress. For ectomorph very important rule of "More is not better!".



 The training program for ectomorph:

 DAY 1 (legs, shoulders)

1) Squat 3х8

2) leg Press or gakk-squats 3x6-8

3) Bench press standing barbell from the chest or from behind the head 3x6-8

4) sitting dumbbell Bench press 2x6-8

DAY 2 (rest)

 DAY 3 (chest, triceps)

1) Bench press 3х8

2) Bench press on a flat bench or push UPS on wide boards 3x6-8 (with weights)

3) French press lying or standing 3x6-8

4) Extension arms on the block standing 2x6-8

DAY 4 (rest)

DAY 5 (back, biceps)

1) wide grip Pullups (with load) 2 maximum

2) deadlifts 3x6-8

3) Pull rod to the belt in the slope or pull a T-neck 2x8

4) Lifting barbells for biceps 3x6-8

 DAY 6-7 (rest)

2. A mesomorph

Mesomorphy the most prone to power sports. They have by nature developed muscles, long torso, broad chest and shoulders, a low percentage of body fat. They quickly increase strength and gain lean muscle mass, so if you were born mesomorph, consider yourself very lucky!

You must train at the three-day split program as a three-day split is most better suited for building muscle mass. Feature training for mesomorphs is that they can include isolation exercises for improving the shape of the muscles, when working on mass. The number of sets for one muscle group 6-8 reps 8-12. During training, working out 2-3 muscle groups.

An example training program for a mass for the mesomorph:

 MONDAY (back, shoulders)

1. Pull on the bar with the weights for 2 sets to failure;

2. Deadlifts 3х8;

3. Deadlift barbell 3x10-12;

4. Bench press bar from chest standing 3х8-10;

5. Lifting dumbbells through the parties 3x12;

6. Lifting dumbbells to the sides in the slope 2x12;

7. Press 5x25.

 WEDNESDAY (chest, arms)

1. Bench press 3x10;

2. Dumbbell bench press lying on a flat bench 3x12;

3. The layout of dumbbells lying on bench 2x12;

4. Lifting barbells for biceps 4x10;

5. Lift the dumbbells 3x12;

6. French press with a barbell lying on bench 4x10;

7. The extension arms on the block down 3x12;

8. Press 5x25.

 FRIDAY (legs)

1. Squats with bar on shoulders 3x10-12;

2. The leg press 3х8-10;

3. The leg extension on the machine 2x12-15;

4. The leg curl on the machine 3х8-10;

5. Lifting, sitting/standing for socks 4х12-20;

6. Press 5x25.

 3. Endomorph

Endomorphy genetically obese. They easily gain weight, which is deposited mainly on the abdomen, thighs, shoulders and chest. Therefore, the training of endomorph has its own significant differences.

You must train at the three-day split program. The program is based on heavy basic exercises that promote muscle mass and burning large amounts of calories. The duration of each workout for endomorphs should be within 90-120 minutes, be sure to start with a thorough warm-up and end with a hitch. Rest between sets is minimal, approximately 60-90 seconds.

The training program for endomorph

MONDAY
 

1.) Squats with bar on shoulders 4 sets 12-15 reps.

2.) A leg press in the simulator 3 sets for 12 reps.

3.) Straighten the legs on the machine 3 sets of 12-15 reps.

4.) Bend the legs on the machine 3 sets of 10-12 repetitions.

5.) The bar press standing chest 4 sets 10-12 reps.

6.) Press the dumbbells over your head while sitting 3 sets 12 times.

7.) 2-3 exercises.

8.) Running, jump rope, or other aerobic exercise for 10-12 minutes.

ENVIRONMENT
 

1.) Bench press on flat bench 4 sets 10-12 times.

2.) Bench dumbbells lying on an incline bench head up 3 sets 12 times.

3.) The layout of dumbbells lying on the bench 3 sets 12 times.

4.) French bench-press with EZ classified as lying in the 3 set 10-12 times.

5.) Extension hands down on the block 3 sets 12 times.

6.) 2-3 exercises.

7.) Running, jump rope, or other aerobic exercise for 10-12 minutes.

 FRIDAY
 

1.) Pull on the bar wide grip to chin or chest 4 sets 8-15 times.

2.) Deadlifts 3 sets of 8 repetitions.

3.) Pull rod to the stomach in the slope 3 sets of 10-12 repetitions.

4.) Pull the T-neck to your chest in the incline 3 sets of 8-10.

5.) Lifting barbells for biceps standing 3 sets of 8-10 reps.

6.) Lifting dumbbells on a biceps, sitting 3 sets of 10-12 times.

7.) 2-3 exercises .

8.) Running, jump rope, or other aerobic exercise for 10-12 minutes. published

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Source: vk.com/workoutfitnesspro?fixed=1&w=wall-55827532_2109%2Fall&z=photo-55827532_393293207%2Falbum-55827532_00%2Frev