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W.O.M.R Woche 5-9
Cutting
Intermediate
Machine strength
Plan Details
The W.O.M.R Woche 5-9 routine by BennyFl is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
W.O.M.R nach Friedhofschiller Push/Pull/Beine
Routine detail
Day 1
PUSH
Est. 68 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Barbell Seated Press
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
8 Sets x 12 Reps
Rear Delt Hang & Swing
5 Sets x 20 Reps
sz frenchpress
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 12 Reps
Day 2
PULL
Est. 82 min
11 exercises
Machine Calf Raise
5 Sets x 12 Reps
Pull-Up
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Kroc Row
2 Sets x 30 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 3
BEINE
Est. 62 min
7 exercises
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Barbell Deep Squat
6 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Plank
3 Sets
Crunch
3 Sets x 12 Reps
