A Good WorkOut Plan To Get Good Muscles

This workout is good for Ectomorphic type Persons

(MONDAY)

chest
1st barbell bench press set 4 rep 8-10
2nd incline dumbell press set 4 rep 8-10
3rd dumbell fly set 3 rep 10-12
4rth Decline Bench Press set 2 rep 10-15

triceps

1st closs grip bench press set 4 rep 8-10
2nd french press set 3 rep 10-12
3rd triceps dips set 3 rep 10-12
4rth Kick Back set 2 rep 10-15

(TUSEDAY)

Back
1st bent over dumbell row set 4 rep 8-10
2nd wide grip pullup set 4 rep ..untill failure
3rd cable reverse grip rows set 4 rep 10-12

Biceps
1st barbell curl set 4 rep 10-12
2nd alternate seated dumbell curl set 3 rep 10-12
3rd concentration Curl set 3 rep 10-12
(WEDNESDAY OFF)

(THURSDAY)

quads
1st squat set 4 rep 10-12
2nd leg press set 3 rep 8-10
3rd hack squat set 3 rep 10-12

hamstrings
1st stiff leg deadlifts set 3 rep 8-10
2nd leg curl set 3 rep 8-10

(FRIDAY)

 shoulder

1st seated dumbell press set 3 rep 8-10
2nd military press set 3 rep 8-10
3rd barbell shrug sep 4 rep 10-12

calves
standing and seated calf raises 3 set rep 12-15
(SATURDAY ND SUNDAY OFF)