The training program for endomorphs

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A lot of people come to the gym with a view to build big muscles. But not all succeed. Some of the 3 – 4 months is added only 2 – 3 kg, while others, generally does not progress. And there are those that in 3 – 4 months gain 12 – 16 kg, but as a rule, this weight of about 50 – 60% of fat mass (often a problem occurs in endomorphs), and that the body loses iz-za its athletic appearance. Therefore, we explain today what should be the program of training for endomorphs

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Who are endomorphs?

hrug with a bar 1 * 15/1 * 12/3 * 8

Thursday (Legs):

Warming up 5 – 10 minutes

Squats 1 * 15/1 * 12/3 * 8/1 * 6

Extension legs sitting 2 * 10

Dead straight legs bent at 1 * 15/1 * 12/3 * 8/1 * 6

lying leg curls 2 * 10

Spawn 2 * 25/2 * 15

 

Friday (shoulders):

Warming up 5 – 10 minutes

Link rod in the slope (for rear deltas) 1 * 15/1 * 12/3 * 8

Mahi dumbbells in the slope of 2 * 10

Thrust rods wide grip chin 1 * 15/1 * 12/3 * 8

Mahi dumbbells in hand 2 * 10

Bench barbell standing 1 * 12/3 * 8

Lifting dumbbells in front of 2 * 10

 

 

Saturday (Hands):

Warming up 5 – 10 minutes

Bench press narrow grip 1 * 15/1 * 12/2 * 8/2 * 6

French bench press 1 * 12/3 * 8

Lifting barbell biceps standing 1 * 15/1 * 12/2 * 8/2 * 6

Hammer 1 * 12/3 * 8

 

 

This training program for endomorphs contraindicated complete beginners. If you are a beginner, it does not matter what your body type. For beginners, there is a separate training program (the same for all types).

 

The duration of each exercise is 30 – 40 minutes (with no warm-up). Just do not forget that to grow, there must be a constant progression of loads.

 

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