MUSQLE MASS BUILDER WORKOUT (female, mesomorph, intermediate)

The recommended Musqle.com bodybuilding mesomorph training plan for intermediate female trainee - bulking up phase

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  1. Back, Triceps, Abs

    1. 1. Laterals

      Close-Grip Front Lat Pulldown

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 14 reps
        • 1 set x 12 reps
        • 2 sets x 10 reps

    2. 2. Middle Back

      Bent Over Two-Arm Long Bar Row

        • 4 sets x 12 reps

    3. 3. Lower Back

      Extensions

        • 4 sets x 15 reps

    4. 4. Triceps

      Close-Grip Barbell Bench Press

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

      Decline EZ-Bar Triceps Extension

        • 4 sets x 12 reps

    5. 5. Abdominals

      Decline Crunch with Plate

        • 3 sets x 20 reps

      Oblique Crunches

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

    6. 6. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 30 reps (each side)

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Shoulders (Deltoids)

      Standing Barbell Press Behind Neck

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

      Standing Dumbbell Upright Row

        • 3 sets x 12 reps

      Reverse Flyes

        • 3 sets x 12 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

      Dumbbell Lunges

        • 3 sets x 15 reps (each leg)

    3. 3. Hamstrings

      Stiff-Legged Dumbbell Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 3 sets x 15 reps

      Seated Leg Curl

        • 3 sets x 15 reps

    4. 4. Glutes

      Single Leg Glute Bridge

        • 3 sets x 20 reps (each side)

      Barbell Glute Bridge

        • 2 sets x 20 reps

    5. 5. Calves

      Calf Press On The Leg Machine

        • 1 warmup set x 30 reps (body weight only)
        • 3 sets x 15 reps

      Standing Calf Raises

        • 3 sets x 15 reps

    6. 6. Abdominals

      Ab Crunch Machine

        • 1 set x 1 rep

  4. Rest Day

  5. Chest, Biceps, Abs

    1. 1. Chest (Pectoralis)

      Barbell Incline Bench Press

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

      Decline Dumbbell Bench Press

        • 3 sets x 12 reps

      Dumbbell Flyes

        • 3 sets x 12 reps

    2. 2. Biceps

      Alternate Incline Dumbbell Curl

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

      Hammer Curls

        • 4 sets x 12 reps

    3. 3. Abdominals

      Decline Crunch with Plate

        • 3 sets x 20 reps

      Oblique Crunches

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

    4. 4. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 30 reps (each side)

  6. Rest Day

  7. Rest Day