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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  1. Abs, Shoulders, Quadriceps, Hamstrings, Glutes, Calves,

    1. 1. Abdominals

      Decline Oblique Crunch

        • 4 sets x 20 reps (each side)

      Crunches

        • 4 sets x 20 reps

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 4 sets x 20 reps

    3. 3. Shoulders (Deltoids)

      Standing Military Press

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

      Seated Side Lateral Raise

        • 3 sets x 15 reps

      Reverse Flyes

        • 3 sets x 15 reps

    4. 4. Quadriceps

      Barbell Full Squat

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

      Dumbbell Lunges

        • 4 sets x 20 reps

    5. 5. Hamstrings

      Good Morning

        • 1 warmup set x 30 reps (light weight)
        • 4 sets x 20 reps

      Standing Leg Curl

        • 3 sets x 15 reps (each leg)

    6. 6. Glutes

      Butt Lift (Bridge)

        • 4 sets x 20 reps

    7. 7. Calves

      Calf Press

        • 1 warmup set x 30 reps (body weight only)
        • 5 sets x 20 reps

  2. Rest Day

  3. Abs, Back, Chest, Biceps, Triceps

    1. 1. Abdominals

      Decline Oblique Crunch

        • 4 sets x 20 reps (each side)

      Crunches

        • 4 sets x 20 reps

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 4 sets x 20 reps

    3. 3. Laterals

      Wide-Grip Pulldown

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

    4. 4. Middle Back

      Bent Over Two-Dumbbell Row

        • 4 sets x 15 reps

    5. 5. Lower Back

      Extensions

        • 4 sets x 20 reps

    6. 6. Chest (Pectoralis)

      Dumbbell Bench Press

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

      Dumbbell Flyes

        • 3 sets x 15 reps

      Bent-Arm Dumbbell Pullover

        • 2 sets x 15 reps

    7. 7. Biceps

      Barbell Curl

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

      Concentration Curls

        • 3 sets x 14 reps

    8. 8. Triceps

      Lying Triceps Press

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

      Triceps Pushdown

        • 3 sets x 15 reps

  4. Rest Day