Loading...
mvmat's 7 Days Plan
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The mvmat's 7 Days Plan routine by mvmat is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 2 - Back and Biceps
Est. 49 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Tue
Day 3 - Legs
Est. 28 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Wed
Day - Chest and Triceps
Est. 41 min
7 exercises
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Thu
Day 5 - Abs and Shoulders
Est. 0 min
0 exercises
This day is empty
Fri
Day 6 - Lower Body
Est. 42 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Sat
Day 7 - Upper Body Complete
Est. 35 min
6 exercises
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Sun
Day 1 Abs and Shoulders
Est. 27 min
5 exercises
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
