MUSQLE SHAPING UP WORKOUT (male, endomorph, intermediate)

Standard Musqle.com bodybuilding endomorph training plan for intermediate male trainee - shaping up phase

Log in to add this training plan to your plans.

  1. Abs, Back, Triceps

    1. 1. Abdominals

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

      Toe Touchers

        • 5 sets x 30 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 reps (each side)

    3. 3. Laterals

      Pullups

        • 1 warmup set x 20 reps (with assistance)
        • 5 sets x 10 reps

      Close-Grip Front Lat Pulldown

        • 3 sets x 12 reps

    4. 4. Middle Back

      Seated Cable Rows

        • 4 sets x 12 reps

    5. 5. Lower Back

      Extensions

        • 4 sets x 15 reps

    6. 6. Traps

      Barbell Shrug Behind The Back

        • 3 sets x 14 reps

    7. 7. Triceps

      Smith Machine Close-Grip Bench Press

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

      Triceps Dumbbell Kickback

        • 3 sets x 15 reps

      Push-Ups Close Triceps Position

        • 3 sets x 12 reps

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Calves

    1. 1. Shoulders (Deltoids)

      Dumbbell Shoulder Press

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

      Standing Dumbbell Upright Row

        • 3 sets x 12 reps

      Seated Side Lateral Raise

        • 3 sets x 12 reps

      Reverse Machine Flyes

        • 3 sets x 12 reps

    2. 2. Quadriceps

      Leg Press

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Smith Machine Squat

        • 4 sets x 12 reps

      Dumbbell Lunges

        • 2 sets x 15 reps (each leg)

    3. 3. Hamstrings

      Romanian Deadlift from Deficit

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 5 sets x 15 reps

      Seated Leg Curl

        • 4 sets x 12 reps

    4. 4. Calves

      Calf Press On The Leg Machine

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

      Standing Calf Raises

        • 5 sets x 15 reps

  4. Rest Day

  5. Abs, Chest, Biceps

    1. 1. Abdominals

      Decline Oblique Crunch

        • 5 sets x 15 reps (each side)

      Toe Touchers

        • 5 sets x 30 reps

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 5 sets x 20 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

      Cable Crossover

        • 3 sets x 12 reps

      Butterfly

        • 3 sets x 15 reps

      Decline Dumbbell Flyes

        • 3 sets x 12 reps

    4. 4. Biceps

      EZ-Bar Curl

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

      Hammer Curls

        • 3 sets x 12 reps

      Preacher Curl

        • 3 sets x 12 reps

  6. Rest Day

  7. Rest Day