WOMR III
Cutting
Advanced
Machine strength
Plan Details
The WOMR III routine by m539 is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Brust Rücken
Est. 71 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 12 Reps
Day 2
Schultern Arme
Est. 75 min
7 exercises
Barbell Military Press
5 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 10 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Incline Tricep Extension
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Dip
5 Sets x 20 Reps
Day 3
Beine
Est. 60 min
5 exercises
Machine Seated Leg Curl
6 Sets x 12 Reps
Machine Leg Press
1 Set x 100 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
