MUSQLE FAT KILLER WORKOUT (female, mesomorph, advanced)

The recommended Musqle.com bodybuilding mesomorph training plan for advanced female trainee - cutting phase

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  1. Back, Abs

    1. 1. Laterals

      Wide Grip Front Pullup

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 4 sets x 12 reps

      Leverage Iso Row

        • 4 sets x 15 reps

      Wide-Grip Pulldown Behind The Neck

        • 4 sets x 15 reps

    2. 2. Middle Back

      Dumbbell Incline Row

        • 4 sets x 15 reps

      Seated Cable Rows

        • 4 sets x 15 reps

    3. 3. Lower Back

      Barbell Deadlift

        • 5 sets x 20 reps

      Extensions

        • 5 sets x 20 reps

    4. 4. Abdominals

      Crunches

        • 4 sets x 1 rep (as many reps as possible)

      Barbell Ab Rollout

        • 4 sets x 1 rep (as many reps as possible)

      Weighted Sit-Ups with Bands

        • 4 sets x 20 reps

    5. 5. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps

      Dumbbell Side Bend

        • 4 sets x 20 reps

    6. 6. Abdominals

      Ab Crunch Machine

        • 4 sets x 20 reps

  2. Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Quadriceps

      Barbell Full Squat

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

      Barbell Lunge

        • 4 sets x 15 reps

      Leg Press

        • 4 sets x 15 reps

      Leg Extensions

        • 3 sets x 20 reps

    2. 2. Hamstrings

      Stiff-Legged Dumbbell Deadlift

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

      Good Morning

        • 5 sets x 20 reps

      Seated Leg Curl

        • 5 sets x 20 reps

    3. 3. Glutes

      Glutes Machine

        • 4 sets x 20 reps

      Single Leg Glute Bridge

        • 4 sets x 20 reps

      Barbell Glute Bridge

        • 4 sets x 20 reps

      Butt Lift (Bridge)

        • 4 sets x 20 reps

    4. 4. Calves

      Standing Barbell Calf Raises

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

      Calf Press

        • 4 sets x 20 reps

      Calf Press On The Leg Machine

        • 4 sets x 20 reps

      Barbell Seated Calf Raise

        • 4 sets x 20 reps

  3. Rest Day

  4. Chest, Abs

    1. 1. Chest (Pectoralis)

      Barbell Incline Bench Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Dumbbell Bench Press

        • 4 sets x 15 reps

      Cable Crossover

        • 4 sets x 15 reps

      Straight-Arm Dumbbell Pullover

        • 4 sets x 15 reps

      Butterfly

        • 4 sets x 15 reps

      Cable Chest Press

        • 3 sets x 1 rep (as many reps as possible)

    2. 2. Abdominals

      Crunches

        • 4 sets x 1 rep (as many reps as possible)

      Barbell Ab Rollout

        • 4 sets x 1 rep (as many reps as possible)

      Weighted Sit-Ups with Bands

        • 4 sets x 20 reps

    3. 3. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps

      Dumbbell Side Bend

        • 4 sets x 20 reps

    4. 4. Abdominals

      Ab Crunch Machine

        • 4 sets x 20 reps

  5. Shoulders, Calves

    1. 1. Shoulders (Deltoids)

      Arnold Dumbbell Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Power Partials

        • 4 sets x 15 reps

      Seated Side Lateral Raise

        • 4 sets x 15 reps

      Upright Cable Row

        • 4 sets x 15 reps

      Reverse Machine Flyes

        • 4 sets x 15 reps

    2. 2. Calves

      Standing Barbell Calf Raises

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

      Calf Press

        • 4 sets x 20 reps

      Calf Press On The Leg Machine

        • 4 sets x 20 reps

      Barbell Seated Calf Raise

        • 4 sets x 20 reps

  6. Biceps, Triceps, Abs

    1. 1. Biceps

      Dumbbell Bicep Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Alternate Hammer Curl

        • 4 sets x 15 reps

      Machine Bicep Curl

        • 4 sets x 15 reps

      Concentration Curls

        • 4 sets x 15 reps

      Reverse Cable Curl

        • 4 sets x 15 reps

    2. 2. Triceps

      Dips - Triceps Version

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Decline Dumbbell Triceps Extension

        • 4 sets x 15 reps

      Seated Triceps Press

        • 4 sets x 15 reps

      Triceps Pushdown

        • 4 sets x 15 reps

      Standing Bent-Over Two-Arm Dumbbell Triceps Extension

        • 4 sets x 15 reps

    3. 3. Abdominals

      Crunches

        • 4 sets x 1 rep (as many reps as possible)

      Barbell Ab Rollout

        • 4 sets x 1 rep (as many reps as possible)

      Weighted Sit-Ups with Bands

        • 4 sets x 20 reps

    4. 4. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps

      Dumbbell Side Bend

        • 4 sets x 20 reps

    5. 5. Abdominals

      Ab Crunch Machine

        • 4 sets x 20 reps

  7. Rest Day