MUSQLE MASS BUILDER WORKOUT (female, endomorph, beginner)
The recommended Musqle.com bodybuilding endomorph training plan for beginner female trainee - bulking up phase
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Abs, Shoulders, Quadriceps, Hamstrings, Glutes, Calves,
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1. Abdominals
Crunches
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- 4 sets x 1 rep (as many reps as possible)
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2. Oblique Abdominal Muscles
Side Extensions
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- 4 sets x 20 reps (each side)
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3. Shoulders (Deltoids)
Arnold Dumbbell Press
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- 1 warmup set x 20 reps (light weight)
- 1 set x 20 reps
- 3 sets x 15 reps
Seated Side Lateral Raise
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- 3 sets x 15 reps
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4. Quadriceps
Barbell Lunge
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- 1 set x 20 reps
- 4 sets x 15 reps
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5. Hamstrings
Stiff-Legged Dumbbell Deadlift
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- 1 warmup set x 30 reps (light weight)
- 1 set x 20 reps
- 4 sets x 15 reps
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6. Glutes
Barbell Glute Bridge
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- 4 sets x 20 reps
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7. Calves
Standing Calf Raises
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- 1 warmup set x 30 reps (body weight only)
- 4 sets x 20 reps
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Rest Day
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Abs, Back, Chest, Biceps, Triceps
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1. Abdominals
Crunches
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- 4 sets x 1 rep (as many reps as possible)
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2. Oblique Abdominal Muscles
Side Extensions
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- 4 sets x 20 reps (each side)
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3. Laterals
Wide-Grip Pulldown
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
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4. Middle Back
Bent Over Barbell Row
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- 3 sets x 15 reps
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5. Lower Back
Superman
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- 3 sets x 20 reps
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6. Chest (Pectoralis)
Barbell Bench Press (Bodybuilding Version)
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
Incline Dumbbell Flyes
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- 3 sets x 15 reps
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7. Biceps
Barbell Curl
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 15 reps
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8. Triceps
Close-Grip Barbell Bench Press
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- 1 warmup set x 20 reps (light weight)
- 5 sets x 15 reps
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Rest Day