MUSQLE SHAPING UP WORKOUT (male, ectomorph, advanced)

The recommended Musqle.com bodybuilding ectomorph training plan for advanced male trainee - shaping up phase

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  1. Back, Abs

    1. 1. Laterals

      Weighted Pull Ups

        • 1 warmup set x 20 reps (with assistance)
        • 4 sets x 8 reps

      V-Bar Pulldown

        • 3 sets x 10 reps

    2. 2. Middle Back

      Bent Over Two-Arm Long Bar Row

        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    3. 3. Lower Back

      Barbell Deadlift

        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

    4. 4. Traps

      Barbell Shrug

        • 3 sets x 10 reps

    5. 5. Abdominals

      Sit-Up

        • 3 sets x 20 reps

      Crunches

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

    6. 6. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 reps

      Side Extensions

        • 3 sets x 20 reps (each side)

  2. Quadriceps, Hamstrings, Calves

    1. 1. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 2 sets x 6 reps

      Hack squat

        • 3 sets x 10 reps

      Leg Extensions

        • 2 sets x 12 reps

    2. 2. Hamstrings

      Seated Leg Curl

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

      Stiff-Legged Dumbbell Deadlift

        • 3 sets x 10 reps

      Standing Leg Curl

        • 2 sets x 10 reps (each leg)

    3. 3. Calves

      Standing Calf Raises

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

      Barbell Seated Calf Raise

        • 3 sets x 12 reps

      Calf Press

        • 3 sets x 15 reps

  3. Rest Day

  4. Chest, Abs

    1. 1. Chest (Pectoralis)

      Barbell Incline Bench Press

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Incline Dumbbell Flyes

        • 4 sets x 8 reps

      Dips - Chest Version

        • 3 sets x 10 reps

      Cable Crossover

        • 3 sets x 12 reps

    2. 2. Abdominals

      Sit-Up

        • 3 sets x 20 reps

      Crunches

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

    3. 3. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 reps

      Side Extensions

        • 3 sets x 20 reps (each side)

  5. Shoulders, Calves

    1. 1. Shoulders (Deltoids)

      Machine Shoulder (Military) Press

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Seated Side Lateral Raise

        • 4 sets x 10 reps

      Front Dumbbell Raise

        • 3 sets x 10 reps

      Reverse Flyes

        • 3 sets x 12 reps

    2. 2. Calves

      Standing Calf Raises

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

      Barbell Seated Calf Raise

        • 1 set x 12 reps

      Calf Press

        • 3 sets x 15 reps

  6. Biceps, Triceps, Abs

    1. 1. Biceps

      EZ-Bar Curl

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Incline Hammer Curls

        • 4 sets x 8 reps

      Concentration Curls

        • 3 sets x 12 reps

    2. 2. Triceps

      Lying Dumbbell Tricep Extension

        • 1 warmup set x 20 reps (light weight)
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Close-Grip Barbell Bench Press

        • 4 sets x 8 reps

      Triceps Dumbbell Kickback

        • 4 sets x 12 reps

    3. 3. Abdominals

      Sit-Up

        • 3 sets x 20 reps

      Crunches

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

    4. 4. Oblique Abdominal Muscles

      Dumbbell Side Bend

        • 3 sets x 20 reps

      Side Extensions

        • 3 sets x 20 reps (each side)

  7. Rest Day