Before starting, we must divide the routines of an ECTOMORPH with that of an ENDOMORPH or MESOMORPH and, as already explained in the first part, the ECTOMORPHIC people finds it difficult to obtain muscle mass.

We will start by presenting the routines and the types of exercise that we are going to execute the whole month:

Exercises and Routines:

  1. push-ups
  2. Squats
  3. Triceps of Chair
  4. Jogging  
Fuente

Push-ups:

We all already know the flexibility, so I think it is not necessary to say what it is or how it works, but I can say that it is one of the most productive exercises since it works the chest, arms and shoulders.

  • Per day it would be 4 routines of 15 repetitions (MESOMORPH and ECTOMORPH).
  • Per day it would be 4 routines of 20 repetitions (ECTOMORPH ).
Fuente

Squats:

One of the best exercises for the legs, helps to get good glutes and also to tone the legs.

  • Per day it would be 3 routines of 30 repetitions (ECTOMORPH, MESOMORPH and ECTOMORPH).
Fuente

Triceps of Chair:

The triceps muscles are excluded, so we must do exercise that is dedicated to them. This is a simple exercise, you just have to get a chair (no matter the size) and execute it as you see in the previous image.

  • Per day it would be 4 routines of 20 repetitions (MESOMORPH and ECTOMORPH).
  • Per day it would be 4 routines of 25 repetitions (ECTOMORPH ).
Fuente

Jogging:

It is advisable that the MESOMORPH and the ECTOMORPH jogging for 20 to 30 minutes. It is not recommended for ECTOMORPH because jogging helps you burn calories and is that the ECTOMORPH needs many calories.

  • Jogging 3 or 4 days a week.

To conclude, you must take into account that in each of the weeks of the month you must take two days to rest. Also, jogging is not every day, just 3 to 4 days a week.

If you have not read the first part yet, you can read it here: Routine for a month of exercises at home (part 1).