MUSQLE FAT KILLER WORKOUT (male, endomorph, beginner )
The recommended Musqle.com bodybuilding endomorph training plan for beginner male trainee - cutting phase
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Abs, Chest, Biceps
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1. Abdominals
Barbell Ab Rollout
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- 5 sets x 20 reps
Decline Oblique Crunch
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- 5 sets x 15 reps (each side)
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2. Oblique Abdominal Muscles
Dumbbell Side Bend
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- 5 sets x 30 reps (each side)
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3. Chest (Pectoralis)
Barbell Incline Bench Press
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- 1 warmup set x 20 reps (light weight)
- 2 sets x 14 reps
- 1 set x 12 reps
Cable Chest Press
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- 4 sets x 12 reps
Dumbbell Flyes
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- 4 sets x 15 reps
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4. Biceps
Alternate Hammer Curl
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 12 reps
Preacher Curl
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- 4 sets x 12 reps
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Rest Day
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Shoulders, Quadriceps, Hamstrings, Calves
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1. Shoulders (Deltoids)
Arnold Dumbbell Press
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 12 reps
Front Dumbbell Raise
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- 2 sets x 15 reps
Seated Side Lateral Raise
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- 2 sets x 15 reps
Reverse Flyes
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- 3 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
- 2 sets x 15 reps
- 2 sets x 12 reps
Barbell Hack Squat
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- 2 sets x 15 reps
Leg Extensions
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- 3 sets x 15 reps
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3. Hamstrings
Good Morning
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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
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4. Calves
Standing Calf Raises
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- 1 warmup set x 30 reps (body weight only)
- 5 sets x 20 reps
Donkey Calf Raises
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- 3 sets x 20 reps
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Rest Day
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Abs, Back, Triceps
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1. Abdominals
Barbell Ab Rollout
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- 5 sets x 20 reps
Decline Oblique Crunch
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- 5 sets x 15 reps (each side)
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2. Oblique Abdominal Muscles
Dumbbell Side Bend
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- 5 sets x 30 reps (each side)
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3. Laterals
Pullups
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- 1 warmup set x 20 reps ( with assistance)
- 5 sets x 10 reps ( with assistance if needed)
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4. Middle Back
Reverse-Grip Bent Over Rows
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- 4 sets x 12 reps
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5. Lower Back
Extensions
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- 4 sets x 20 reps
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6. Traps
Barbell Shrug
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- 4 sets x 15 reps
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7. Triceps
Decline EZ-Bar Triceps Extension
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- 4 sets x 12 reps
Triceps Pushdown
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- 3 sets x 15 reps
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
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- 3 sets x 15 reps (each arm)
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Rest Day
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Rest Day