W.O.M.R. Woche 9-12
Cutting
Advanced
Dumbbell
Plan Details
The W.O.M.R. Woche 9-12 routine by Yalnizkurt83 is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Brust | Rücken
Est. 69 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Rack Chins Whide grip
5 Sets x 12 Reps
Rack Chins Whide grip
1 Set x 20 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
Barbell Seal Rows
5 Sets x 12 Reps
Day 2
Schultern | Bizeps | Trizeps
Est. 60 min
8 exercises
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Incline Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Incline Tricep Extension
5 Sets x 12 Reps
EZ-Bar Curl Reverse Grip
5 Sets x 12 Reps
Dip
5 Sets x 15 Reps
Day 3
Beine
Est. 55 min
5 exercises
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Barbell Squat
1 Set x 100 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
