Free Bodybuilding Routines

Free Bodybuilding Routines

Bodybuilding Routine

What routines are good for ectomorphs/hard gainers.

Here you will find free bodybuilding routines you can choose one from here or you can submit you own routine for everyone to see.
A lot of people will say that hard gainers should be lifting heavy weights for low reps between 6 to 8 and that will be sufficient to build muscle/put weight on. Although they are not wrong, it does not mean they are right for your body type because everyone is built differently. As you may know by now - just because one routine works for one person does not mean it will work for someone else. There is no point carrying on with a routine if you are not seeing any results.

If there was just one magical routine out there then we would not have people saying do it this way do it that way, they would all be doing the same routine. So because of the above reason I have put together a few routines you can try.

Bodybuilding Routine 1


Bodybuilding Routines 1
Bench Press
 Incline Dumbbell Press
 Dumbbell flys
 Skull Crushers
 Tricep Push Downs
 Dips
 3 sets 6-8 reps 
 3 sets 6-8 reps
 3 sets 10-12 reps
 3 sets 6-8 reps 
 3 sets 10-12 reps
 4 sets till failure
Deadlift
Barbell Rows
Lat Pulldowns
Barbell Curls
Alternate Dumbbell Curls
Chins

 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 10-12 reps
 3 sets 6-8 reps
 3 sets 10-12 reps
 4 sets till failure 
Squat
Leg Extension
Lunges
Seated Milliatry Press
Arnold Press
Upright Rows

 3 sets 6-8 reps
 3 sets 10-12 reps
 3 sets 10-12 reps
 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 6-8 reps


With this routine my training schedule was as such:

  • MONDAY (Training Day)
  • TUESDAY (Rest Day)
  • WEDNESDAY (Training Day)
  • THURSDAY (Rest Day)
  • FRIDAY (Training Day)
  • SATURDAY (Rest Day)
  • SUNDAY (Rest Day)

Bodybuilding Routine 2
 Bench Press
 Incline Bench Press
 Machine flys
 Deadlift
 One Arm Dumbbell Rows
 Seated Cable Rows
 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 10-12 reps
 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 6-8
 Dumbbell Shoulder Press
 Front Laterail Raises
 Upright Rows
 Seated
 Alternate Dumbbell Curls
 Skull Crushers
 Tricep Pressdowns
 3 sets 6-8 reps
 3 sets 12 reps
 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 12 reps ­
 Squat
 Leg Curl Machine
 Leg Extension
 Lunges
 Standing Calf Raises ­
 3 sets 6-8 reps
 3 sets 10-12 reps
 3 sets 10-12reps
 3 sets 6-8 reps
 3 sets 6-8 reps
 3 sets 15 reps ­

With this routine my training schedule was as such:

  • MONDAY (Training Day)
  • TUESDAY (Rest Day)
  • WEDNESDAY (Training Day)
  • THURSDAY (Rest Day)
  • FRIDAY (Training Day)
  • SATURDAY (Rest Day)
  • SUNDAY (Rest Day)


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