MUSQLE SHAPING UP WORKOUT (female, endomorph, advanced)

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

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  1. Abs, Back

    1. 1. Abdominals

      Decline Crunch

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

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 reps (each side)

      Dumbbell Side Bend

        • 5 sets x 30 reps

    3. 3. Laterals

      V-Bar Pulldown

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

      Full Range-Of-Motion Lat Pulldown

        • 4 sets x 15 reps

    4. 4. Middle Back

      Reverse-Grip Bent Over Rows

        • 4 sets x 15 reps

      Seated Cable Rows

        • 3 sets x 15 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 2 sets x 20 reps
        • 2 sets x 15 reps

      Superman

        • 3 sets x 20 reps

  2. Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Quadriceps

      Dumbbell Squat

        • 1 warmup set x 30 reps (body weight only)
        • 2 sets x 20 reps
        • 3 sets x 15 reps

      Hack Squat

        • 4 sets x 15 reps

      Dumbbell Rear Lunge

        • 3 sets x 15 reps (each side)

      Dumbbell Step Ups

        • 3 sets x 15 reps (each leg)

    2. 2. Hamstrings

      Stiff-Legged Dumbbell Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 2 sets x 20 reps
        • 3 sets x 15 reps

      Seated Leg Curl

        • 4 sets x 15 reps

      Good Morning

        • 4 sets x 20 reps

    3. 3. Glutes

      Butt Lift (Bridge)

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

      One-Legged Cable Kickback

        • 4 sets x 20 reps

      Glutes Machine

        • 4 sets x 20 reps (each leg)

    4. 4. Calves

      Calf Press

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

      Barbell Seated Calf Raise

        • 5 sets x 15 reps

      Standing Dumbbell Calf Raise

        • 20 sets x 5 reps

  3. Rest Day

  4. Abs, Chest

    1. 1. Abdominals

      Decline Crunch

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

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 reps (each side)

      Dumbbell Side Bend

        • 5 sets x 30 reps

    3. 3. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Decline Dumbbell Bench Press

        • 4 sets x 15 reps

      Bent-Arm Dumbbell Pullover

        • 3 sets x 15 reps

      Butterfly

        • 3 sets x 15 reps

      Cable Crossover

        • 3 sets x 15 reps

  5. Shoulders, Calves

    1. 1. Shoulders (Deltoids)

      Seated Barbell Military Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Seated Side Lateral Raise

        • 4 sets x 15 reps

      Smith Machine Upright Row

        • 3 sets x 15 reps

      Front Cable Raise

        • 3 sets x 15 reps

      Reverse Machine Flyes

        • 4 sets x 15 reps

    2. 2. Calves

      Calf Press

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

      Barbell Seated Calf Raise

        • 5 sets x 15 reps

      Standing Dumbbell Calf Raise

        • 5 sets x 20 reps

  6. Abs, Biceps, Triceps

    1. 1. Abdominals

      Decline Crunch

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

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 reps (each side)

      Dumbbell Side Bend

        • 5 sets x 30 reps

    3. 3. Biceps

      Barbell Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 15 reps
        • 3 sets x 12 reps

      Hammer Curls

        • 4 sets x 15 reps (each arm)

      Concentration Curls

        • 5 sets x 15 reps

      Reverse Barbell/EZ-Bar Curl

        • 3 sets x 15 reps

    4. 4. Triceps

      Lying Triceps Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 20 reps
        • 3 sets x 15 reps

      Dip Machine

        • 4 sets x 15 reps

      Cable One Arm Tricep Extension

        • 3 sets x 15 reps (each side)

      Cable Rope Overhead Triceps Extension

        • 3 sets x 15 reps

  7. Rest Day