W.O.M.R. Push Pull Beine
Cutting
Advanced
Barbell
Plan Details
The W.O.M.R. Push Pull Beine routine by Yalnizkurt83 is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push
Est. 91 min
10 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Barbell Incline Shoulder Press
5 Sets x 12 Reps
Barbell Incline Shoulder Press
1 Set x 20 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 12 Reps
EZ Bar Incline Tricep Extension
1 Set x 20 Reps
Day 2
Pull
Est. 77 min
9 exercises
Pull-Up
1 Set x 50 Reps
Rack Chins Whide grip
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Bend Over Row with Parallel Grip
5 Sets x 12 Reps
Barbell Deadlift
6 Sets x 6 Reps
EZ Bar Curl
5 Sets x 10 Reps
EZ Bar Curl
1 Set x 20 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
1 Set x 20 Reps
Day 3
Beine
Est. 61 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
8 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
