MUSQLE SHAPING UP WORKOUT (female, ectomorph, advanced)

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

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  1. Back, Abs

    1. 1. Laterals

      Pullups

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

      Full Range-Of-Motion Lat Pulldown

        • 3 sets x 12 reps

    2. 2. Middle Back

      Bent Over Two-Dumbbell Row

        • 4 sets x 10 reps

    3. 3. Laterals

      Elevated Cable Rows

        • 3 sets x 12 reps

    4. 4. Lower Back

      Barbell Deadlift

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

    5. 5. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Seated Barbell Twist

        • 3 sets x 20 reps (each side)

    6. 6. Oblique Abdominal Muscles

      Side Extensions

        • 3 sets x 20 reps (each side)

      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
        • 2 sets x 10 reps

      Leg Press

        • 3 sets x 10 reps

      Dumbbell Rear Lunge

        • 3 sets x 12 reps (each side)

    2. 2. Hamstrings

      Sumo Deadlift

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

      Romanian Deadlift

        • 3 sets x 12 reps

      Seated Leg Curl

        • 2 sets x 12 reps

    3. 3. Glutes

      Barbell Glute Bridge

        • 3 sets x 15 reps

      Single Leg Glute Bridge

        • 3 sets x 15 reps (each leg)

      One-Legged Cable Kickback

        • 2 sets x 15 reps (each leg)

    4. 4. Calves

      Calf Press

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

      Donkey Calf Raises

        • 3 sets x 15 reps

      Standing Calf Raises

        • 3 sets x 15 reps

  3. Rest Day

  4. Chest, Abs

    1. 1. Chest (Pectoralis)

      Decline Barbell Bench Press (Smith Machine)

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

      Dumbbell Bench Press

        • 4 sets x 10 reps

      Straight-Arm Dumbbell Pullover

        • 4 sets x 12 reps

      Cable Crossover

        • 3 sets x 12 reps

    2. 2. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Seated Barbell Twist

        • 3 sets x 20 reps (each side)

    3. 3. Oblique Abdominal Muscles

      Side Extensions

        • 3 sets x 20 reps (each side)

      Dumbbell Side Bend

        • 3 sets x 20 reps (each side)

  5. Shoulders, 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 Two-Dumbbell Raise

        • 4 sets x 10 reps

      Machine Shoulder (Military) Press

        • 3 sets x 12 reps

      Reverse Flyes

        • 3 sets x 12 reps

    2. 2. Calves

      Calf Press

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

      Donkey Calf Raises

        • 3 sets x 15 reps

      Standing Calf Raises

        • 3 sets x 15 reps

  6. Biceps, Triceps, Abs

    1. 1. Biceps

      Barbell Curl

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

      Alternate Hammer Curl

        • 4 sets x 10 reps (each arm)

      Reverse Cable Curl

        • 3 sets x 12 reps

    2. 2. Triceps

      Lying Triceps Press

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

      Dips - Triceps Version

        • 4 sets x 10 reps

      Triceps Dumbbell Kickback

        • 4 sets x 12 reps

    3. 3. Abdominals

      Sit-Up

        • 3 sets x 15 reps

      Seated Barbell Twist

        • 3 sets x 20 reps (each side)

    4. 4. Oblique Abdominal Muscles

      Side Extensions

        • 3 sets x 20 reps (each side)

      Dumbbell Side Bend

        • 3 sets x 20 reps (each side)

  7. Rest Day