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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  1. Abs, Back, Triceps

    1. 1. Abdominals

      Decline Crunch with Plate

        • 4 sets x 25 reps

      Oblique Crunches

        • 4 sets x 20 reps (each side)

      Sit-Up

        • 4 sets x 25 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 25 reps (each side)

    3. 3. Laterals

      Wide Grip Front Pullup

        • 1 warmup set x 20 reps (with assistance)
        • 5 sets x 12 reps

      Leverage Iso Row

        • 4 sets x 14 reps

    4. 4. Middle Back

      Bent Over Two-Arm Long Bar Row

        • 4 sets x 12 reps

    5. 5. Lower Back

      Extensions

        • 4 sets x 20 reps

    6. 6. Traps

      Smith Machine Shrug

        • 4 sets x 14 reps

    7. 7. Triceps

      Bench Dips

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

      Decline EZ-Bar Triceps Extension

        • 4 sets x 12 reps

      Triceps Dumbbell Kickback

        • 3 sets x 15 reps

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Calves

    1. 1. Shoulders (Deltoids)

      Standing Military Press

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

      Upright Barbell Row

        • 3 sets x 12 reps

      Power Partials

        • 3 sets x 16 reps

      Reverse Machine Flyes

        • 3 sets x 16 reps

    2. 2. Quadriceps

      Barbell Full Squat

        • 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

        • 3 sets x 15 reps

      Leg Extensions

        • 4 sets x 20 reps

    3. 3. Hamstrings

      Seated Leg Curl

        • 4 sets x 15 reps

      Romanian Deadlift

        • 1 set x 20 reps
        • 4 sets x 15 reps

    4. 4. Calves

      Calf Press

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

      Barbell Seated Calf Raise

        • 5 sets x 20 reps

  4. Rest Day

  5. Abs, Chest, Biceps

    1. 1. Abdominals

      Decline Crunch with Plate

        • 4 sets x 25 reps

      Oblique Crunches

        • 4 sets x 20 reps (each side)

      Sit-Up

        • 4 sets x 25 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 25 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Incline Bench Press

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

      Dumbbell Flyes

        • 4 sets x 12 reps

      Machine Bench Press

        • 3 sets x 15 reps

      Cable Chest Press

        • 3 sets x 15 reps

    4. 4. Biceps

      Dumbbell Bicep Curl

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

      Reverse Barbell/EZ-Bar Curl

        • 4 sets x 12 reps

      Standing Biceps Cable Curl

        • 3 sets x 12 reps

  6. Rest Day

  7. Rest Day