MUSQLE FAT KILLER WORKOUT (female, endomorph, intermediate)

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

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  1. Abs, Back, Triceps

    1. 1. Abdominals

      Decline Crunch

        • 4 sets x 25 reps

      Ab Crunch Machine

        • 4 sets x 30 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

      Dumbbell Side Bend

        • 4 sets x 30 reps (each side)

    3. 3. Laterals

      Wide-Grip Pulldown Behind The Neck

        • 1 warmup set x 30 reps
        • 1 set x 20 reps
        • 4 sets x 15 reps

      Elevated Cable Rows

        • 4 sets x 15 reps

    4. 4. Middle Back

      Bent Over Two-Arm Long Bar Row

        • 4 sets x 15 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 5 sets x 20 reps

    6. 6. Triceps

      Decline EZ-Bar Triceps Extension

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

      Dip Machine

        • 4 sets x 15 reps

      Seated Bent-Over Two-Arm Dumbbell Triceps Extension

        • 4 sets x 20 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)
        • 5 sets x 15 reps

      Face Pull

        • 4 sets x 15 reps

      Front Cable Raise

        • 3 sets x 15 reps

      Reverse Flyes

        • 4 sets x 15 reps

    2. 2. Quadriceps

      Barbell Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 3 sets x 15 reps
        • 1 set x 20 reps

      Dumbbell Lunges

        • 4 sets x 20 reps (each leg)

      Leg Extensions

        • 4 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 15 reps (each side)

    4. 4. Glutes

      One-Legged Cable Kickback

        • 5 sets x 20 reps (each side)

      Barbell Glute Bridge

        • 5 sets x 30 reps

    5. 5. Calves

      Calf Press

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

      Barbell Seated Calf Raise

        • 5 sets x 25 reps

  4. Rest Day

  5. Abs, Chest, Biceps

    1. 1. Abdominals

      Decline Crunch

        • 4 sets x 25 reps

      Ab Crunch Machine

        • 4 sets x 30 reps

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 4 sets x 30 reps (each side)

    3. 3. Chest (Pectoralis)

      Dumbbell Bench Press

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

      Incline Dumbbell Flyes

        • 4 sets x 15 reps

      Butterfly

        • 4 sets x 15 reps

      Cable Crossover

        • 3 sets x 15 reps

    4. 4. Biceps

      Dumbbell Bicep Curl

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 3 sets x 15 reps
        • 1 set x 20 reps

      Hammer Curls

        • 4 sets x 15 reps

      Concentration Curls

        • 4 sets x 15 reps

  6. Rest Day

  7. Rest Day