Q:

What is a good workout plan for an ectomorph body type?

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Quick Answer

A good workout plan for an ectomorph body type involves 30 minutes of moderate cardiovascular exercise three times a week, and a simple push and pull routine with heavy compound movements and minimal isolation movements three days a week. Fifteen minutes of high-intensity training exercises can be substituted for one day of cardiovascular exercise to heighten intensity.

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Full Answer

A workout plan for the ectomorph body type only requires moderate cardiovascular activity due to the already fast calorie-burning pace of the body. Moderate cardiovascular exercises such as jogging, treadmill work or stationary bicycle use for 30 minutes three days a week is efficient. An optional substitution of 15 minutes of running or squats at a low to moderate intensity alternated with high intensity intervals can be substituted for one of the cardiovascular days.

On the first day of strength training, the chest and triceps should be worked out. The back and biceps should be worked out on the second day, and the legs and shoulders should be worked out on the third day. Bench press work and dumbbell presses on an incline can be used to strengthen the chest and triceps. Pull-ups and standing barbell curls are effective for the back and biceps, and leg curls and barbell squats strengthen the legs and shoulders.

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