MUSQLE FAT KILLER WORKOUT (male, endomorph, intermediate)
The recommended Musqle.com bodybuilding endomorph training plan for intermediate male trainee - cutting phase
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Abs, Back, Triceps
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1. Abdominals
Decline Crunch with Plate
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- 4 sets x 25 reps
Oblique Crunches
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- 4 sets x 20 reps (each side)
Sit-Up
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- 4 sets x 25 reps
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2. Oblique Abdominal Muscles
Side Extensions
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- 4 sets x 25 reps (each side)
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3. Laterals
Wide Grip Front Pullup
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- 1 warmup set x 20 reps (with assistance)
- 5 sets x 12 reps
Leverage Iso Row
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- 4 sets x 14 reps
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4. Middle Back
Bent Over Two-Arm Long Bar Row
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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
Smith Machine Shrug
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- 4 sets x 14 reps
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7. Triceps
Bench Dips
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 12 reps
Decline EZ-Bar Triceps Extension
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- 4 sets x 12 reps
Triceps Dumbbell Kickback
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- 3 sets x 15 reps
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Rest Day
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Shoulders, Quadriceps, Hamstrings, Calves
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1. Shoulders (Deltoids)
Standing Military Press
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 12 reps
- 1 set x 20 reps
Upright Barbell Row
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- 3 sets x 12 reps
Power Partials
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- 3 sets x 16 reps
Reverse Machine Flyes
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- 3 sets x 16 reps
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2. Quadriceps
Barbell Full Squat
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- 1 warmup set x 30 reps (body weight only)
- 1 set x 20 reps
- 3 sets x 12 reps
- 1 set x 20 reps
Leg Press
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- 3 sets x 15 reps
Leg Extensions
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- 4 sets x 20 reps
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3. Hamstrings
Seated Leg Curl
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- 4 sets x 15 reps
Romanian Deadlift
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- 1 set x 20 reps
- 4 sets x 15 reps
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4. 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 20 reps
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Rest Day
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Abs, Chest, Biceps
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1. Abdominals
Decline Crunch with Plate
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- 4 sets x 25 reps
Oblique Crunches
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- 4 sets x 20 reps (each side)
Sit-Up
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- 4 sets x 25 reps
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2. Oblique Abdominal Muscles
Side Extensions
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- 4 sets x 25 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)
- 4 sets x 12 reps
- 1 set x 20 reps
Dumbbell Flyes
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- 4 sets x 12 reps
Machine Bench Press
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- 3 sets x 15 reps
Cable Chest Press
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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 20 reps (light weight)
- 4 sets x 12 reps
- 1 set x 20 reps
Reverse Barbell/EZ-Bar Curl
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- 4 sets x 12 reps
Standing Biceps Cable Curl
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- 3 sets x 12 reps
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Rest Day
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Rest Day