BUST: 2 exercises: Pec Squeeze and Pushups
Ectomorph
2 sets of 8 with higher weight
Mesomorph
2-3 sets of 8 with medium to high weight
Endomorph
3 sets of 10 with lighter weight
Ectomorph
Try 5 and build to 10
Mesomorph
Try 5 and build to 10
Endomorph
Try 5 and build to 10
BUTT: 3 exercises: Squats, Side Glides, Step Ups
Ectomorph
2 sets of 10 (add weight when able)
Mesomorph
2-3 sets with or without weight
Endomorph
3 sets of 10 (add light weight to increase metabolism
Ectomorph
2 sets of 10 (add weight when able)
Mesomorph
2-3 sets with or without weight
Endomorph
3 sets of 10 (add light weight to increase metabolism
Ectomorph
2 sets of 10 (add weight when able)
Mesomorph
2-3 sets with or without weight
Endomorph
3 sets of 10 (add light weight to increase metabolism
BELLY: 3 exercises: Ab Series, Plank, Mountain Climbers
Ectomorph
2 sets of 10 of each and build up reps as you are able
Endomorph
2 sets of 10 of each and build up reps as you are able
Mesomorph
2 sets of 10 of each and build up reps as you are able
Ectomorph
30 seconds try 3 to 5 sets
Mesomorph
30 seconds try 3 to 5 sets
Endomorph
30 seconds try 3 to 5 sets
Ectomorph
2 sets of 10 and build up reps as you are able
Mesomorph
2 sets of 10 and build up reps as you are able
Endomorph
2 sets of 10 and build up reps as you are able
POSTURE: 3 exercises: Rowing, Cobra, Side Bends
Ectomorph
2 sets of 10
Mesomorph
2-3 sets of 10
Endomorph
3 sets of 10 with lighter weights/lower reistance
Ectomorph
10-15 seconds for 3 reps
Mesomorph
10-15 seconds for 3 reps
Endomorph
10-15 seconds for 3 reps
Ectomorph
2 sets of 10
Mesomorph
2-3 sets of 10
Endomorph
3 sets of 10 with lighter weights
ARMS: 3 exercises: Shoulder Circles, Bicep Curls, Pull Downs
Ectomorph
2 sets of 10
Mesomorph
2-3 sets of 10
Endomorph
3 sets of 10 with lighter weights
Ectomorph
2 sets of 10
Mesomorph
2-3 sets of 10
Endomorph
3 sets of 10 with lighter weights
Ectomorph
2 sets of 10
Mesomorph
2-3 sets of 10
Endomorph
3 sets of 10 with lighter weights