MUSQLE SHAPING UP WORKOUT (male, endomorph, advanced)

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

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  1. Abs, Back

    1. 1. Abdominals

      Barbell Ab Rollout

        • 5 sets x 30 reps

      Decline Oblique Crunch

        • 5 sets x 20 reps (each side)

      Seated Barbell Twist

        • 4 sets x 30 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 25 reps (each side)

    3. 3. Laterals

      Pullups

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 5 sets x 1 rep (as many reps as possible)

      Full Range-Of-Motion Lat Pulldown

        • 4 sets x 12 reps (if you are able to make more than 12 reps add extra load on your dip belt)

    4. 4. Middle Back

      Bent Over Barbell Row

        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Seated Cable Rows

        • 3 sets x 12 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 1 set x 20 reps
        • 3 sets x 12 reps

    6. 6. Traps

      Smith Machine Shrug

        • 3 sets x 12 reps

  2. Quadriceps, Hamstrings, Calves

    1. 1. Quadriceps

      Barbell Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 4 sets x 12 reps

      Leg Press

        • 5 sets x 12 reps

      Barbell Rear Lunge

        • 4 sets x 15 reps

    2. 2. Hamstrings

      Stiff-Legged Dumbbell Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 4 sets x 12 reps

      Standing Leg Curl

        • 4 sets x 15 reps

      Good Morning

        • 4 sets x 15 reps

    3. 3. Calves

      Standing Barbell Calf Raises

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

      Calf Press On The Leg Machine

        • 4 sets x 20 reps

      Barbell Seated Calf Raise

        • 4 sets x 20 reps

  3. Rest Day

  4. Abs, Chest

    1. 1. Abdominals

      Barbell Ab Rollout

        • 5 sets x 30 reps

      Decline Oblique Crunch

        • 5 sets x 20 reps (each side)

      Seated Barbell Twist

        • 4 sets x 30 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 25 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Bent-Arm Dumbbell Pullover

        • 4 sets x 12 reps

      Dips - Chest Version

        • 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)

      Arnold Dumbbell Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Front Incline Dumbbell Raise

        • 3 sets x 15 reps

      Face Pull

        • 3 sets x 15 reps

      Smith Machine Upright Row

        • 3 sets x 12 reps

      Reverse Flyes

        • 3 sets x 15 reps

    2. 2. Calves

      Standing Barbell Calf Raises

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

      Calf Press On The Leg Machine

        • 4 sets x 20 reps

      Barbell Seated Calf Raise

        • 4 sets x 20 reps

  6. Abs, Biceps, Triceps

    1. 1. Abdominals

      Barbell Ab Rollout

        • 5 sets x 30 reps

      Decline Oblique Crunch

        • 5 sets x 20 reps (each side)

      Seated Barbell Twist

        • 4 sets x 30 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 25 reps (each side)

    3. 3. Biceps

      Barbell Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Concentration Curls

        • 3 sets x 15 reps

      Incline Hammer Curls

        • 3 sets x 15 reps

      Machine Bicep Curl

        • 3 sets x 15 reps

    4. 4. Triceps

      Lying Triceps Press

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps
        • 3 sets x 10 reps

      Bench Dips

        • 4 sets x 15 reps (if you are able to make more than 15 reps add extra load on your dip belt)

      Dumbbell One-Arm Triceps Extension

        • 3 sets x 15 reps (each arm)

      Triceps Pushdown

        • 3 sets x 15 reps

  7. Rest Day