MUSQLE MASS BUILDER WORKOUT (female, ectomorph, advanced)

The recommended Musqle.com bodybuilding ectomorph training plan for advanced female trainee - bulking up phase

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  1. Back, Abs

    1. 1. Laterals

      Chin-Up

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 4 sets x 10 reps (with assistance if needed)

      Wide-Grip Pulldown Behind The Neck

        • 4 sets x 10 reps

    2. 2. Middle Back

      Reverse-Grip Bent Over Rows

        • 2 sets x 12 reps
        • 2 sets x 10 reps

    3. 3. Lower Back

      Barbell Deadlift

        • 2 sets x 12 reps
        • 1 set x 10 reps
        • 2 sets x 8 reps

    4. 4. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Decline Crunch with Plate

        • 3 sets x 20 reps

    5. 5. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 reps (each side)

  2. Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (body weight only)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Leg Press

        • 3 sets x 10 reps

    2. 2. Hamstrings

      Romanian Deadlift

        • 1 set x 30 reps (light weight)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Seated Leg Curl

        • 3 sets x 10 reps

    3. 3. Glutes

      Barbell Glute Bridge

        • 4 sets x 15 reps

      Glutes Machine

        • 3 sets x 15 reps (each side)

    4. 4. Calves

      Standing Calf Raises

        • 1 warmup set x 30 reps (body weight only)
        • 4 sets x 12 reps

      Barbell Seated Calf Raise

        • 3 sets x 15 reps

  3. Rest Day

  4. Chest, Biceps, Abs

    1. 1. Chest (Pectoralis)

      Incline Dumbbell Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Dips - Chest Version

        • 4 sets x 10 reps

      Decline Dumbbell Flyes

        • 4 sets x 10 reps

    2. 2. Biceps

      EZ-Bar Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Hammer Curls

        • 2 sets x 10 reps

      Concentration Curls

        • 2 sets x 12 reps

    3. 3. Abdominals

      Sit-Up

        • 3 sets x 20 reps

      Decline Crunch with Plate

        • 3 sets x 20 reps

    4. 4. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 reps (each side)

  5. Shoulders, Triceps

    1. 1. Shoulders (Deltoids)

      Standing Barbell Press Behind Neck

        • 1 set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Power Partials

        • 4 sets x 10 reps

      Standing Dumbbell Upright Row

        • 4 sets x 10 reps

    2. 2. Triceps

      Close-Grip Barbell Bench Press

        • 1 warmup set x 20 reps (with assistance)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Dips - Triceps Version

        • 3 sets x 10 reps

      Triceps Dumbbell Kickback

        • 3 sets x 12 reps

  6. Rest Day

  7. Rest Day