MUSQLE SHAPING UP WORKOUT (female, ectomorph, intermediate)

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

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  1. Back, Triceps, Abs

    1. 1. Laterals

      Underhand Cable Pulldown

        • 1 warmup set x 30 reps
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Full Range-Of-Motion Lat Pulldown

        • 3 sets x 12 reps

    2. 2. Middle Back

      Bent Over Barbell Row

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

    3. 3. Lower Back

      Barbell Deadlift

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

    4. 4. Triceps

      Lying Dumbbell Tricep Extension

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

      Bench Dips

        • 2 sets x 10 reps

      Dumbbell One-Arm Triceps Extension

        • 2 sets x 12 reps (each arm)

    5. 5. Abdominals

      Sit-Up

        • 4 sets x 20 reps

      Oblique Crunches

        • 3 sets x 15 reps (each side)

    6. 6. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 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)
        • 1 set x 12 reps
        • 1 set x 10 reps

      Front Dumbbell Raise

        • 4 sets x 10 reps

      Reverse Flyes

        • 3 sets x 12 reps

    2. 2. Quadriceps

      Dumbbell Squat

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

      Barbell Lunge

        • 4 sets x 12 reps (each leg)

    3. 3. Hamstrings

      Romanian Deadlift from Deficit

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

      Seated Leg Curl

        • 3 sets x 12 reps

    4. 4. Glutes

      Single Leg Glute Bridge

        • 4 sets x 15 reps (each side)

      Barbell Glute Bridge

        • 3 sets x 15 reps

    5. 5. Calves

      Donkey Calf Raises

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

      Calf Press On The Leg Machine

        • 3 sets x 15 reps

  4. Rest Day

  5. Chest, Biceps, Abs

    1. 1. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

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

      Incline Dumbbell Flyes

        • 4 sets x 10 reps

      Butterfly

        • 3 sets x 12 reps

    2. 2. Biceps

      Barbell Curl

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

      Alternate Incline Dumbbell Curl

        • 2 sets x 10 reps

      Standing Biceps Cable Curl

        • 2 sets x 12 reps

    3. 3. Abdominals

      Sit-Up

        • 4 sets x 20 reps

      Oblique Crunches

        • 3 sets x 15 reps (each side)

    4. 4. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 reps (each side)

  6. Rest Day

  7. Rest Day