MUSQLE SHAPING UP WORKOUT (female, endomorph, beginner)
The recommended Musqle.com bodybuilding endomorph training plan for beginner female trainee - shaping up phase
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Abs, Shoulders, Quadriceps, Hamstrings, Glutes, Calves,
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1. Abdominals
Decline Oblique Crunch
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- 4 sets x 20 reps (each side)
Crunches
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- 4 sets x 20 reps
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2. Oblique Abdominal Muscles
Dumbbell Side Bend
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- 4 sets x 20 reps
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3. Shoulders (Deltoids)
Standing Military Press
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
Seated Side Lateral Raise
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- 3 sets x 15 reps
Reverse Flyes
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- 3 sets x 15 reps
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4. Quadriceps
Barbell Full Squat
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- 1 warmup set x 30 reps (body weight only)
- 2 sets x 20 reps
- 2 sets x 15 reps
Dumbbell Lunges
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- 4 sets x 20 reps
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5. Hamstrings
Good Morning
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- 1 warmup set x 30 reps (light weight)
- 4 sets x 20 reps
Standing Leg Curl
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- 3 sets x 15 reps (each leg)
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6. Glutes
Butt Lift (Bridge)
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- 4 sets x 20 reps
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7. Calves
Calf Press
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- 1 warmup set x 30 reps (body weight only)
- 5 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
Decline Oblique Crunch
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- 4 sets x 20 reps (each side)
Crunches
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- 4 sets x 20 reps
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2. Oblique Abdominal Muscles
Dumbbell Side Bend
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- 4 sets x 20 reps
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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 Two-Dumbbell Row
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- 4 sets x 15 reps
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5. Lower Back
Extensions
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- 4 sets x 20 reps
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6. Chest (Pectoralis)
Dumbbell Bench Press
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
Dumbbell Flyes
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- 3 sets x 15 reps
Bent-Arm Dumbbell Pullover
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- 2 sets x 15 reps
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7. Biceps
Barbell Curl
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
Concentration Curls
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- 3 sets x 14 reps
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8. Triceps
Lying Triceps Press
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- 1 warmup set x 20 reps (light weight)
- 4 sets x 15 reps
Triceps Pushdown
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- 3 sets x 15 reps
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Rest Day