MUSQLE MASS BUILDER WORKOUT (female, ectomorph, intermediate)

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

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  1. Back, Triceps, Abs

    1. 1. Laterals

      Wide-Grip Pulldown Behind The Neck

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

    2. 2. Middle Back

      Bent Over Two-Dumbbell Row

        • 3 sets x 10 reps

    3. 3. Lower Back

      Barbell Deadlift

        • 4 sets x 10 reps

    4. 4. Triceps

      Dips - Triceps Version

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

      Incline Barbell Triceps Extension

        • 4 sets x 12 reps

    5. 5. Abdominals

      Decline Oblique Crunch

        • 3 sets x 15 reps (each side)

      Crunches

        • 2 sets x 1 rep (as many reps as possible)

    6. 6. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 25 reps (each side)

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Shoulders (Deltoids)

      Dumbbell Incline Shoulder Raise

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

      Front Dumbbell Raise

        • 2 sets x 10 reps

      Reverse Flyes

        • 3 sets x 12 reps

    2. 2. Quadriceps

      Barbell Full Squat

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

      Dumbbell Lunges

        • 3 sets x 15 reps (each leg)

    3. 3. Hamstrings

      Romanian Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 3 sets x 10 reps

      Seated Leg Curl

        • 3 sets x 12 reps

    4. 4. Glutes

      One-Legged Cable Kickback

        • 1 set x 15 reps (each side)

      Barbell Glute Bridge

        • 2 sets x 15 reps

    5. 5. Calves

      Standing Calf Raises

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

      Barbell Seated Calf Raise

        • 2 sets x 15 reps

  4. Rest Day

  5. Chest, Biceps, Abs

    1. 1. Chest (Pectoralis)

      Dips - Chest Version

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Incline Dumbbell Press

        • 3 sets x 10 reps

      Dumbbell Flyes

        • 3 sets x 12 reps

    2. 2. Biceps

      Incline Hammer Curls

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

      Barbell Curl

        • 3 sets x 12 reps

    3. 3. Abdominals

      Decline Oblique Crunch

        • 3 sets x 15 reps (each side)

      Crunches

        • 2 sets x 1 rep (as many reps as possible)

    4. 4. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 25 reps (each side)

  6. Rest Day

  7. Rest Day