MUSQLE FAT KILLER WORKOUT (female, endomorph, beginner)

The recommended Musqle.com bodybuilding endomorph training plan for beginner female trainee - cutting phase

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  1. Abs, Chest, Biceps

    1. 1. Abdominals

      Crunches

        • 5 sets x 20 reps

      Barbell Ab Rollout

        • 5 sets x 20 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 reps (each side)

    3. 3. Chest (Pectoralis)

      Incline Dumbbell Flyes

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 15 reps

      Dumbbell Flyes

        • 4 sets x 15 reps

      Cable Crossover

        • 4 sets x 15 reps

    4. 4. Biceps

      Dumbbell Bicep Curl

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 15 reps

      Preacher Curl

        • 4 sets x 15 reps

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Shoulders (Deltoids)

      Dumbbell Shoulder Press

        • 1 warmup set x 20 reps (light weight)
        • 4 sets x 15 reps

      Seated Side Lateral Raise

        • 3 sets x 20 reps

      Face Pull

        • 3 sets x 20 reps

      Reverse Flyes

        • 3 sets x 15 reps

    2. 2. Quadriceps

      Dumbbell Rear Lunge

        • 5 sets x 20 reps

      Barbell Full Squat

        • 3 sets x 15 reps

      Leg Extensions

        • 3 sets x 20 reps

    3. 3. Hamstrings

      Sumo Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 5 sets x 20 reps

      Standing Leg Curl

        • 4 sets x 20 reps (each leg)

    4. 4. Glutes

      Barbell Glute Bridge

        • 5 sets x 20 reps (each leg)

    5. 5. Calves

      Standing Calf Raises

        • 1 warmup set x 30 reps
        • 4 sets x 20 reps

      Calf Press

        • 4 sets x 20 reps

  4. Rest Day

  5. Abs, Back, Triceps

    1. 1. Abdominals

      Crunches

        • 5 sets x 20 reps

      Barbell Ab Rollout

        • 5 sets x 20 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 reps (each side)

    3. 3. Laterals

      Wide-Grip Pulldown

        • 1 warmup set x 30 reps
        • 4 sets x 15 reps

    4. 4. Middle Back

      Seated Cable Rows

        • 4 sets x 15 reps

      Incline Bench Pull

        • 3 sets x 15 reps

    5. 5. Lower Back

      Superman

        • 4 sets x 20 reps

    6. 6. Triceps

      Lying Dumbbell Tricep Extension

        • 4 sets x 15 reps

      Triceps Pushdown - Rope Attachment

        • 3 sets x 15 reps

      Standing Bent-Over Two-Arm Dumbbell Triceps Extension

        • 3 sets x 20 reps (each arm)

  6. Rest Day

  7. Rest Day