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Ecto Workout

The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday works chest and triceps, Tuesday works back and shoulders, Wednesday focuses on legs, Thursday targets biceps and triceps, Friday includes move hunts, and Saturday is a full body workout. Sundays are for rest. Each day includes 3-4 sets of various bodyweight exercises, with exercises for each muscle group and burnout sets at the end. Core work is done 3 times a week on Monday, Wednesday, and Friday through exercises like knee raises and leg raises.

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Stefan Karic
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90 views2 pages

Ecto Workout

The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday works chest and triceps, Tuesday works back and shoulders, Wednesday focuses on legs, Thursday targets biceps and triceps, Friday includes move hunts, and Saturday is a full body workout. Sundays are for rest. Each day includes 3-4 sets of various bodyweight exercises, with exercises for each muscle group and burnout sets at the end. Core work is done 3 times a week on Monday, Wednesday, and Friday through exercises like knee raises and leg raises.

Uploaded by

Stefan Karic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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- ECTO WORKOUT -

Monday - Chest & Triceps

- 3-4 sets - diamond pushups (10 to 18) - 40X1


- 3-4 sets - dips (8 to 15)- 30X1
- 3 minute test - wide pushups (as much as you can) - 31X1
- 2-3 sets - chair dips (12 to 15) - 3021
- Burnout:
--> 1 set - clap pushups (as much as you can) - as fast as you can
--> 1 set - dips (as much as you can do) - regular tempo

Tuesday - Back & Shoulders

- 2-4 sets - regular pull-ups (5 to 12) - 40X2


- 3 sets - handstand hold (45s to 60s)
- 3 sets - commando pull-ups (8 to 12) - 20X0
- 3-4 sets - pike pushups/elevated pike pushups (12 to 18) - 21X1
- 2 sets - wide pull-ups (5 to 12) - 30X1
- Burnout:
--> 1 set - handstand pushups (as much as you can) - 20X1
--> 1 set - pull-ups (as much as you can) - regular tempo

Wednesday - Legs

- 3-4 sets - jumping squats (10 to 20) - as fast as you can


- 3-4 sets - single leg box squats (7 to 12) - 31X1
- 4-5 sets - calf raises (12 to 15) - 4141
- 3-4 sets - lunges (8 to 12) - 3231
- 2-3 sets - glute ham raise hinge (5 to 12) - 30X1
- Burnout:
--> 1-2 sets - squats (as much as you can) - 10X0
--> 1 set - horse stand hold (as much as you can)

Thursday - Biceps & Triceps

- 3-4 sets - chin-ups (3 to 9) - 51X5


- 3-4 sets - dips (8 to 12) - 31X1
- 3 sets - chin-up rows (8 to 12) - 3021
- 3 sets - tiger bend floor pushups - (4 to 10) - 21X0
- 3 minute test - head bangers chin-up grip (as much as you can) - regular tempo
- 3 minute test - diamond pushups (as much s you can) - regular tempo
- Burnout:
--> 1-2 sets - chair dips (12 to 15) - 40X2
--> 1-2 sets - close chin-ups (5 to 10) - 20X1

Friday - Move Hunts


Saturday - Full Body

- 3 minute test - squats (as much as you can) - as fast as you can
- 3 minute test - decline pushups (as much as you can do - 21X1
- 2-3 sets - pull-ups (8 to 12) - 31X1
- 2-3 sets - lunges (8 to 12) - 3231
- 2-3 sets - handstand hold (45s to 60s)
- 3 sets - plank hold (45s to 90s)

Sunday - Rest Day

Core work --> Monday / Wednesday / Friday

- 3-4 sets - knee raises - 21X0


- 3-4 sets - leg raises - 21X0
- 3-4 sets - knee raises side to side - 21X0
- Burnout:
--> 1-2 sets - L-sit (as much as you can)

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