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 5 Shoulders
Est. 52 min
10 exercises
Dumbbell Lateral Raise
5 Sets x 20,15,12,10,8 Reps
Barbell Shoulder Press
4 Sets x 20,15,12,10 Reps
Barbell Military Press
3 Sets x 20,15,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20,15,12 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 20,15,12 Reps
Dumbbell Shoulder Shrug
5 Sets x 20,15,12,10,8 Reps
Barbell Shrug
4 Sets x 20,18,15,10 Reps
Smith Machine Shrug
3 Sets x 20,18,12 Reps
Barbell Snatch Shrug
3 Sets x 20,15,12 Reps
Dumbbell Upright Row
3 Sets x 20,15,12 Reps
Any
day 3 calves and chest
Est. 55 min
10 exercises
Machine Seated Calf Raise
5 Sets x 20,15,12,10,8 Reps
Barbell Standing Calf Raise
4 Sets x 20,15,12,10 Reps
Machine Calf Raise
3 Sets x 20,15,12 Reps
Barbell Seated Calf Raise
3 Sets x 20,15,12 Reps
Machine Calf Raise
3 Sets x 20,15,12 Reps
Dumbbell Incline Bench Press
5 Sets x 20,15,12,10,8 Reps
Dumbbell Fly
4 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20,15,12 Reps
Barbell Incline Bench Press
3 Sets x 20,15,12 Reps
Dumbbell Bench Press
3 Sets x 20,15,15 Reps
Any
Day 4 And & Back
Est. 50 min
10 exercises
Reverse Crunch
5 Sets x 20,15,12,10,8 Reps
Stability Ball Crunch
4 Sets x 20,15,12,10 Reps
Weighted Crunch
3 Sets x 20,15,12 Reps
Parallel Bar Hip Raise
3 Sets x 20,15,12 Reps
Decline Crunch
3 Sets x 20,15,12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20,15,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 20,15,12,10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20,15,12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20,15,12 Reps
Barbell Deadlift
3 Sets x 20,15,12 Reps
Any
Day 2 Legs
Est. 54 min
10 exercises
Machine Leg Curl (Prone)
5 Sets x 20,15,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 20,15,12,10 Reps
Barbell Pin-Off Good Morning
3 Sets x 20,15,12 Reps
Barbell Romanian Deadlift
3 Sets x 20,15,12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20,15,12 Reps
Barbell Squat
5 Sets x 20,15,12,10,8 Reps
Machine Leg Extension
4 Sets x 20,15,12,10 Reps
Barbell Hack Squat
3 Sets x 20,15,12 Reps
Machine Leg Press
3 Sets x 20,15,12 Reps
Barbell Front Squat
3 Sets x 20,15,12 Reps
Any
Day 1 Arms
Est. 49 min
10 exercises
Preacher Curl Machine
5 Sets x 20,15,12,10,8 Reps
EZ Bar Close Grip Curl
4 Sets x 20,15,12,10 Reps
Barbell Curl
3 Sets x 20,15,12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20,15,12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20,15,12 Reps
Cable Shoulder Extension
5 Sets x 20,15,12,10,8 Reps
EZ Bar Tricep Extension
4 Sets x 20,15,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20,15,12 Reps
Machine Dip
3 Sets x 20,15,12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20,15,12 Reps
