MUSQLE SHAPING UP WORKOUT (female, endomorph, intermediate)

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

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  1. Abs, Back, Triceps

    1. 1. Abdominals

      Decline Crunch

        • 5 sets x 20 reps

      Barbell Ab Rollout

        • 5 sets x 20 reps

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 5 sets x 30 reps (each side)

    3. 3. Laterals

      Close-Grip Front Lat Pulldown

        • 1 warmup set x 30 reps
        • 5 sets x 15 reps

      Wide-Grip Pulldown Behind The Neck

        • 3 sets x 15 reps

    4. 4. Middle Back

      Seated Cable Rows

        • 4 sets x 15 reps

      Dumbbell Incline Row

        • 3 sets x 15 reps

    5. 5. Lower Back

      Extensions

        • 4 sets x 20 reps

    6. 6. Triceps

      Incline Barbell Triceps Extension

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

      Dip Machine

        • 4 sets x 15 reps

      Dumbbell One-Arm Triceps Extension

        • 3 sets x 15 reps (each arm)

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Shoulders (Deltoids)

      Arnold Dumbbell Press

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

      Standing Dumbbell Upright Row

        • 4 sets x 15 reps

      Seated Side Lateral Raise

        • 3 sets x 15 reps

      Reverse Machine Flyes

        • 3 sets x 15 reps

    2. 2. Quadriceps

      Barbell Full Squat

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

      Dumbbell Rear Lunge

        • 3 sets x 15 reps (each leg)

      Leg Extensions

        • 3 sets x 20 reps

    3. 3. Hamstrings

      Stiff-Legged Dumbbell Deadlift

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

      Seated Leg Curl

        • 4 sets x 15 reps

    4. 4. Glutes

      Single Leg Glute Bridge

        • 5 sets x 20 reps (each side)

      Glutes Machine

        • 4 sets x 20 reps (each leg)

    5. 5. Calves

      Standing Calf Raises

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

      Calf Press On The Leg Machine

        • 5 sets x 20 reps

  4. Rest Day

  5. Abs, Chest, Biceps

    1. 1. Abdominals

      Decline Crunch

        • 5 sets x 20 reps

      Barbell Ab Rollout

        • 5 sets x 20 reps

    2. 2. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 5 sets x 30 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

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

      Straight-Arm Dumbbell Pullover

        • 3 sets x 15 reps

      Cable Crossover

        • 3 sets x 15 reps

      Incline Dumbbell Flyes

        • 3 sets x 15 reps

    4. 4. Biceps

      EZ-Bar Curl

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

      Alternate Hammer Curl

        • 4 sets x 15 reps (each arm)

      Concentration Curls

        • 3 sets x 15 reps

  6. Rest Day

  7. Rest Day