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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Abs, Chest, Biceps
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1. Abdominals
Crunches
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- 5 sets x 20 reps
Barbell Ab Rollout
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- 5 sets x 20 reps
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2. Oblique Abdominal Muscles
Side Extensions
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- 5 sets x 20 reps (each side)
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3. Chest (Pectoralis)
Incline Dumbbell Flyes
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 15 reps
Dumbbell Flyes
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- 4 sets x 15 reps
Cable Crossover
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- 4 sets x 15 reps
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4. Biceps
Dumbbell Bicep Curl
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 15 reps
Preacher Curl
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- 4 sets x 15 reps
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Rest Day
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Shoulders, Quadriceps, Hamstrings, Glutes, Calves
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1. Shoulders (Deltoids)
Dumbbell Shoulder Press
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
Seated Side Lateral Raise
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- 3 sets x 20 reps
Face Pull
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- 3 sets x 20 reps
Reverse Flyes
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- 3 sets x 15 reps
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2. Quadriceps
Dumbbell Rear Lunge
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- 5 sets x 20 reps
Barbell Full Squat
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- 3 sets x 15 reps
Leg Extensions
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- 3 sets x 20 reps
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3. Hamstrings
Sumo Deadlift
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- 1 warmup set x 30 reps (light weight)
- 5 sets x 20 reps
Standing Leg Curl
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- 4 sets x 20 reps (each leg)
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4. Glutes
Barbell Glute Bridge
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- 5 sets x 20 reps (each leg)
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5. Calves
Standing Calf Raises
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- 1 warmup set x 30 reps
- 4 sets x 20 reps
Calf Press
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- 4 sets x 20 reps
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Rest Day
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Abs, Back, Triceps
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1. Abdominals
Crunches
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- 5 sets x 20 reps
Barbell Ab Rollout
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- 5 sets x 20 reps
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2. Oblique Abdominal Muscles
Side Extensions
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- 5 sets x 20 reps (each side)
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3. Laterals
Wide-Grip Pulldown
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- 1 warmup set x 30 reps
- 4 sets x 15 reps
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4. Middle Back
Seated Cable Rows
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- 4 sets x 15 reps
Incline Bench Pull
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- 3 sets x 15 reps
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5. Lower Back
Superman
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- 4 sets x 20 reps
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6. Triceps
Lying Dumbbell Tricep Extension
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- 4 sets x 15 reps
Triceps Pushdown - Rope Attachment
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- 3 sets x 15 reps
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
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- 3 sets x 20 reps (each arm)
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Rest Day
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Rest Day