endomorph weight training

weight train 3 times a week
use moderate weight with high reps

day 1

low cable row 4 sets 15-20 reps
seated row 4 sets 15-20 reps
chest press 4 sets 15-20 reps

day 2

leg press 4 sets 15-20 reps
step ups 4 sets 15

rest day

day 3

bench press 4 sets 15 reps
shoulder pr 2 sets 15 reps
upright row 2 sets 12 reps

rest day

day 4

lat pulldown wide grip 4 sets 15-20
lat pulldown close 4 sets 15-20
shrugs 2 sets 10

cardio

4 days a week

40 minutes a session

after 20 minutes rest 15 minutes