MUSQLE SHAPING UP WORKOUT (male, mesomorph, advanced)

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

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  1. Back, Abs

    1. 1. Laterals

      Wide Grip Front Pullup

        • 1 warmup set x 20 reps (light weight warm up with help of someone)
        • 4 sets x 1 rep (as many reps as possible / if more than 12, with extra load)

      V-Bar Pullup

        • 3 sets x 1 rep (as many reps as possible / if more than 12, with extra load)

    2. 2. Middle Back

      Bent Over Two-Dumbbell 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 20 reps
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps

    4. 4. Laterals

      Elevated Cable Rows

        • 3 sets x 12 reps

    5. 5. Traps

      Barbell Shrug

        • 3 sets x 12 reps

    6. 6. Abdominals

      Decline Crunch with Plate

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

      Oblique Crunches

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

      Barbell Ab Rollout

        • 4 sets x 20 reps

    7. 7. Oblique Abdominal Muscles

      Side Extensions

        • 4 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 20 reps
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps
        • 1 set x 6 reps

      Leg Press

        • 4 sets x 12 reps

      Leg Extensions

        • 4 sets x 12 reps

    2. 2. Hamstrings

      Romanian Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 1 set x 12 reps
        • 1 set x 10 reps
        • 1 set x 8 reps

      Standing Leg Curl

        • 4 sets x 12 reps

      Seated Leg Curl

        • 4 sets x 12 reps

    3. 3. Calves

      Standing Calf Raises

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

      Donkey Calf Raises

        • 4 sets x 15 reps

      Barbell Seated Calf Raise

        • 4 sets x 15 reps

  3. Rest Day

  4. Chest, Abs

    1. 1. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 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 Press

        • 3 sets x 12 reps

      Decline Dumbbell Flyes

        • 3 sets x 12 reps

      Cable Crossover

        • 3 sets x 12 reps

      Dips - Chest Version

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

    2. 2. Abdominals

      Decline Crunch with Plate

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

      Oblique Crunches

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

      Barbell Ab Rollout

        • 4 sets x 20 reps

    3. 3. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

  5. Shoulders, Calves

    1. 1. Shoulders (Deltoids)

      Dumbbell Shoulder 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

      Front Dumbbell Raise

        • 3 sets x 12 reps

      Seated Side Lateral Raise

        • 3 sets x 12 reps

      Standing Dumbbell Upright Row

        • 3 sets x 12 reps

      Reverse Machine Flyes

        • 3 sets x 12 reps

    2. 2. Calves

      Standing Calf Raises

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

      Donkey Calf Raises

        • 4 sets x 15 reps

      Barbell Seated Calf Raise

        • 4 sets x 15 reps

  6. Biceps, Triceps, Abs

    1. 1. Biceps

      Barbell Curl

        • 1 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

      Hammer Curls

        • 3 sets x 12 reps

      Concentration Curls

        • 3 sets x 12 reps

      Incline Dumbbell Curls

        • 3 sets x 12 reps

    2. 2. Triceps

      Close-Grip Barbell 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

      Dips - Triceps Version

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

      Lying Triceps Press

        • 3 sets x 12 reps

      Triceps Pushdown

        • 3 sets x 12 reps

    3. 3. Abdominals

      Decline Crunch with Plate

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

      Oblique Crunches

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

      Barbell Ab Rollout

        • 4 sets x 20 reps

    4. 4. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

  7. Rest Day