Ectomorphs Monday

Ectomorphs, I hope you haven’t forgotten what your Monday means ? If you have, read your “Ectomorphs weekly workout plan“. So yes, your Monday means working on your: Arms (biceps brachii, forearms, triceps brachii)+ Deltoïds + Trapezius.

If you don’t know where these muscles are located in your body don’t worry, have a look at the article called “The main muscle groups of your body“.

I know, some Ectomorphs might think that working on all those muscles is impossible in one session but trust me, you can achieve this.

Some exercices will work on different muscles at the same time, some will target specific muscles. This is why Ectomorphs, by following this program you will be able to develop and train your body, according to your morphology and metabolism.


  1. Side Lateral Raisedumbell-lateral-raise-upper-body-weights-main
  2. Upright Barbell Rowshutterstock_346995626-1-1

These 2 exercises also work on your Trapezius. So you don’t necessarily need to do the following exercise on the trapezius, but If you have the energy and motivation to add it to your workout, here it is:


3.  Dumbbell Shrugshrugs

Arms (biceps brachii, triceps brachii, forearms):

4. Standing Biceps Cable Curl


5. Triceps Pushdown 


6. Palms Down Wrist Over A Bench



Each exercise will be explained in further articles.


You enjoyed reading this article ? You have questions ? You found this article helpful ? Don’t hesitate to leave a message and to hit the like button !

See you soon for another article, your healthful blogger in sports.





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A young man trying to inspire others to adopt a healthy lifestyle.

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