seananthony
ectomorph
trying to work out each muscle once a week, heavy weights, low reps..except chest..I want to separate upper from lower/mid
day 1 (shoulders)
-Upright Rows
-Shrugs
-Standing military/behind neck presses
-arnold DB presses
day 2 (chest and Bicep)
-Flat BB bench
-Flat DB bench
-BB curls
-Dips
day 3 off
day 4 (back)
-Bent over Rows
-DeadLifts
-Pullups
-squats
day 5 (upper chest and tricep)
-BB narrow bench Incline
-DB bench incline
-TRicep kick back
day 1 (shoulders)
-Upright Rows
-Shrugs
-Standing military/behind neck presses
-arnold DB presses
day 2 (chest and Bicep)
-Flat BB bench
-Flat DB bench
-BB curls
-Dips
day 3 off
day 4 (back)
-Bent over Rows
-DeadLifts
-Pullups
-squats
day 5 (upper chest and tricep)
-BB narrow bench Incline
-DB bench incline
-TRicep kick back
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