M33 - JEFIT

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M33 - JEFIT

M33

General

Advanced

Machine strength

Plan Details

The M33 routine by OldManRemy is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Any

day 3 calves and chest

Est. 55 min

10 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20,15,12,10,8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 20,15,12,10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20,15,12 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 20,15,12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20,15,12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 20,15,12,10,8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 20,15,12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 20,15,12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 20,15,15 Reps

Any

Day 4 And & Back

Est. 50 min

10 exercises

Reverse Crunch Demonstration

Reverse Crunch

5 Sets x 20,15,12,10,8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 20,15,12,10 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 20,15,12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 20,15,12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 20,15,12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 20,15,12,10,8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 20,15,12,10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 20,15,12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 20,15,12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 20,15,12 Reps

Any

Day 2 Legs

Est. 54 min

10 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 20,15,12,10,8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 20,15,12,10 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

3 Sets x 20,15,12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 20,15,12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 20,15,12 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 20,15,12,10,8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20,15,12,10 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 20,15,12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 20,15,12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 20,15,12 Reps

Any

Day 5 Shoulders

Est. 52 min

10 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 20,15,12,10,8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 20,15,12,10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 20,15,12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 20,15,12 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 20,15,12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 20,15,12,10,8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 20,18,15,10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 20,18,12 Reps

Barbell Snatch Shrug Demonstration

Barbell Snatch Shrug

3 Sets x 20,15,12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 20,15,12 Reps

Any

Day 1 Arms

Est. 49 min

10 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 20,15,12,10,8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 20,15,12,10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 20,15,12 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

3 Sets x 20,15,12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 20,15,12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 20,15,12,10,8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 20,15,12,10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 20,15,12 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 20,15,12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20,15,12 Reps