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WOMR I
Cutting
Advanced
Machine strength
Plan Details
The WOMR I routine by m539 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Brust Rücken
Est. 75 min
6 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 12 Reps
Pull-Up
5 Sets x 20 Reps
Cable Cross-Over
5 Sets x 20 Reps
Cable Seated Wide Grip Row
5 Sets x 15 Reps
Day 2
Schultern Arme
Est. 72 min
7 exercises
Barbell Military Press
5 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Beine
Est. 54 min
5 exercises
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Seated Leg Curl
6 Sets x 12 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Day 4
Cardio+Feeder
Est. 57 min
4 exercises
Indoor Cycling
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
