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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Abs, Back, Triceps
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1. Abdominals
Decline Crunch
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- 4 sets x 25 reps
Ab Crunch Machine
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- 4 sets x 30 reps
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2. Oblique Abdominal Muscles
Side Extensions
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- 4 sets x 20 reps (each side)
Dumbbell Side Bend
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- 4 sets x 30 reps (each side)
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3. Laterals
Wide-Grip Pulldown Behind The Neck
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- 1 warmup set x 30 reps
- 1 set x 20 reps
- 4 sets x 15 reps
Elevated Cable Rows
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- 4 sets x 15 reps
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4. Middle Back
Bent Over Two-Arm Long Bar Row
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- 4 sets x 15 reps
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5. Lower Back
Barbell Deadlift
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- 5 sets x 20 reps
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6. Triceps
Decline EZ-Bar Triceps Extension
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- 1 warmup set x 20 reps (light weight)
- 1 set x 20 reps
- 4 sets x 15 reps
Dip Machine
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- 4 sets x 15 reps
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
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- 4 sets x 20 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)
- 5 sets x 15 reps
Face Pull
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- 4 sets x 15 reps
Front Cable Raise
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- 3 sets x 15 reps
Reverse Flyes
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- 4 sets x 15 reps
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2. Quadriceps
Barbell Squat
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- 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
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- 4 sets x 20 reps (each leg)
Leg Extensions
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- 4 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 15 reps (each side)
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4. Glutes
One-Legged Cable Kickback
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- 5 sets x 20 reps (each side)
Barbell Glute Bridge
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- 5 sets x 30 reps
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5. Calves
Calf Press
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- 1 warmup set x 30 reps (body weight only)
- 5 sets x 20 reps
Barbell Seated Calf Raise
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- 5 sets x 25 reps
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Rest Day
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Abs, Chest, Biceps
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1. Abdominals
Decline Crunch
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- 4 sets x 25 reps
Ab Crunch Machine
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- 4 sets x 30 reps
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2. Oblique Abdominal Muscles
Dumbbell Side Bend
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- 4 sets x 30 reps (each side)
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3. Chest (Pectoralis)
Dumbbell Bench Press
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- 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
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- 4 sets x 15 reps
Butterfly
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- 4 sets x 15 reps
Cable Crossover
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- 3 sets x 15 reps
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4. Biceps
Dumbbell Bicep Curl
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- 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
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- 4 sets x 15 reps
Concentration Curls
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- 4 sets x 15 reps
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Rest Day
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Rest Day