Hey guys,

I'm 19 years old , from Germany, weigh about 180 lbs being 6'0'', and consider myself ectomorph eventhough I have a pretty fat belly and a body fat percentage of approximately 20%.
I've been working out for 3 years now but unfortunately it hasn't shown off yet, which was partly due to my bad nutrition in my first year and my bad exercise selcetion in my first and second year, eventhough I started off being perceived as somewhat anorexic.


I guess a lot of you know the the tv series 'Blue Mountain State' on Spike and one of the protagonists 'Thad Castle', Middle Linebacker, portrayed by Alan Ritchson.

His physique is pretty amazing I'm trying to get a body like his as well.


Now my question is: What do you think of his alleged workout routine I stumbled over when googling him?
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Monday – Chest and Triceps

Tuesday – Back and Biceps

Wednesday – Shoulders and Legs

Thursday – REST

Friday – Chest, Back, Arms

Saturday – Shoulders and Legs

Sunday – Rest

In detail:

Workout 1 – Chest and Triceps

Incline Barbell Bench Press: 5 x 4-6 reps (2 minutes rest between sets)

Flat Dumbbell Bench Press: 4 x 6-8 reps (2 minutes rest between sets)

Incline Flye’s: 4 x 8-12 reps (30-60 seconds rest)

Skull Crushers: 4 x 6-8 reps (2 minutes rest)

Over-head Dumbell Triceps Extensions: 4 x 8-10 reps (2 minutes rest)

Cable Rope Extensions: 4 x 8-12 reps (30-60 seconds rest)

Day 2 – Back and Biceps

Weighted Pull Ups: 5 x 5 reps (2 mins rest)

T Bar Rows: 4 x 6-8 reps (2 mins rest)

Seated Cable Rows: 4 x 8-12 / Super set with Bent Over Flyes: 4 x 10-12 (30-60 sec rest)

Barbell Curls: 4 x 4-6 reps (2 minutes rest)

Incline Dumbbell Curls: 4 x 6-8 reps (2 minutes rest)

Cable Curls: 4 x 8-12 reps (30-60 seconds rest)

Day 3 – Shoulders and Legs

Barbell Squats: 5 x 5 reps (2 minutes rest)

Leg Curls: 4 x 6-8 reps (2 minutes rest)

Calf Raises: 4 x 10-15 reps (30-60 seconds rest)

Seated DB Shoulder Press: 5 x 5 reps (2 minutes rest)

Shrugs or Power Cleans: 4 x 6-8 reps (2 minutes rest)

Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)

Day 4 – Rest


Day 5 – Chest, Back, Arms

Flat Barbell Bench: 4 x 5 reps (2 minutes rest)

Incline DB Bench: 4 x 6-8 reps (2 minutes rest)

Weighted Chin ups: 4 x 5 reps (2 minutes rest)

Barbell Rows: 4 x 6-8 (2 minutes rest)

Standing DB Curls: 4 x 4-6 (2 minutes rest)

Cable Curls: 4 x 6-8 (2 minutes rest)

Lying DB Triceps Extensions: 4 x 6-8 reps (2 minutes rest)

Rope Cable Extensions: 4 x 8-12 reps (2 minutes rest)

Day 6 – Shoulders and Legs

Dead-lifts: 5 x 5 reps (2 minutes rest)

Reverse Lunges: 4 x 6-8 reps per leg (2 minutes rest)

Calf Raises: 4 x 10-15 reps (30-60 seconds rest)

Seated Barbell Shoulder Press: 5 x 5 reps (2 minutes rest)

Upright Row: 4 x 6-8 reps (2 minutes rest)

Lateral Raises: 4 x 8-12 reps (30-60 seconds rest)

Day 7 – Rest
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Source:
---www[DOT]kinobody[DOT]com[/]1256[/]alan-ritchson-workout---


I'm looking forward to hear from you,
DonQ