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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  1. Abs, Chest, Biceps

    1. 1. Abdominals

      Barbell Ab Rollout

        • 5 sets x 20 reps

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 5 sets x 30 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Incline Bench Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 14 reps
        • 1 set x 12 reps

      Cable Chest Press

        • 4 sets x 12 reps

      Dumbbell Flyes

        • 4 sets x 15 reps

    4. 4. Biceps

      Alternate Hammer Curl

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

      Preacher Curl

        • 4 sets x 12 reps

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Calves

    1. 1. Shoulders (Deltoids)

      Arnold Dumbbell Press

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

      Front Dumbbell Raise

        • 2 sets x 15 reps

      Seated Side Lateral Raise

        • 2 sets x 15 reps

      Reverse Flyes

        • 3 sets x 15 reps

    2. 2. Quadriceps

      Barbell Squat

        • 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

        • 2 sets x 15 reps

      Leg Extensions

        • 3 sets x 15 reps

    3. 3. Hamstrings

      Good Morning

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

      Standing Leg Curl

        • 4 sets x 15 reps

    4. 4. Calves

      Standing Calf Raises

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

      Donkey Calf Raises

        • 3 sets x 20 reps

  4. Rest Day

  5. Abs, Back, Triceps

    1. 1. Abdominals

      Barbell Ab Rollout

        • 5 sets x 20 reps

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 5 sets x 30 reps (each side)

    3. 3. Laterals

      Pullups

        • 1 warmup set x 20 reps ( with assistance)
        • 5 sets x 10 reps ( with assistance if needed)

    4. 4. Middle Back

      Reverse-Grip Bent Over Rows

        • 4 sets x 12 reps

    5. 5. Lower Back

      Extensions

        • 4 sets x 20 reps

    6. 6. Traps

      Barbell Shrug

        • 4 sets x 15 reps

    7. 7. Triceps

      Decline EZ-Bar Triceps Extension

        • 4 sets x 12 reps

      Triceps Pushdown

        • 3 sets x 15 reps

      Seated Bent-Over Two-Arm Dumbbell Triceps Extension

        • 3 sets x 15 reps (each arm)

  6. Rest Day

  7. Rest Day