M1 - JEFIT

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M1 - JEFIT

M1

Cutting

Intermediate

Machine strength

Plan Details

The M1 routine by insel.martin is a 11 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Day 1

Brust

Est. 189 min

27 exercises

Dumbbell Pullover

3 Sets x 12 Reps

Push-Up

3 Sets x 12 Reps

Sit-Up

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Seated Bench Leg Pull-In

3 Sets x 12 Reps

Smith Machine Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Scissor Kick

3 Sets x 12 Reps

Dumbbell Bench Press (Palms in)

2 Sets x 12 Reps

Dumbbell Fly

2 Sets x 15 Reps

seitlich Liegestütz

2 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip)

2 Sets x 12 Reps

Dumbbell Incline Fly

2 Sets x 12 Reps

seitlich Liegestütz

2 Sets x 12 Reps

Cable Cross-Over

2 Sets x 15 Reps

Dip

2 Sets x 12 Reps

Plank

2 Sets

Dumbbell Seated Bicep Curl

2 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

2 Sets x 12 Reps

Butterfly weitgegriffen

2 Sets x 12 Reps

Smith Machine Decline Bench Press (Wide Grip)

2 Sets x 12 Reps

Dumbbell Hammer Curl

2 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Elliptical Training

1 Set

Walking

1 Set

Day 2

Rücken

Est. 150 min

24 exercises

Barbell Deadlift

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Seated Bench Leg Pull-In

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Machine Inverted Row

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell One-Arm Pullover (Stability Ball)

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

2 Sets x 12 Reps

Butterfly weitgegriffen

2 Sets x 12 Reps

Plank

2 Sets

Cable V Bar Pulldown

2 Sets x 12 Reps

Barbell Preacher Curl

2 Sets x 12 Reps

Barbell Shrug

2 Sets x 12 Reps

Oblique Crunch

2 Sets x 12 Reps

Barbell Behind the Back Shrug

2 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Elliptical Training

1 Set

Day 3

Beine

Est. 174 min

22 exercises

Barbell Squat

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Einbeinige Kniebeugen im Ausfallschritt MP

3 Sets x 12 Reps

Frog Sit-Up

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

Sit-Up

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Seated Crunch

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Butterfly weitgegriffen

3 Sets x 12 Reps

Leg Raise

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Calf Press On Leg Press

2 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 12 Reps

Wadenheben stehend innen Mitte außen

2 Sets x 12 Reps

Cable V Bar Pulldown

2 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Elliptical Training

1 Set

Walking

1 Set

Day 4

Schultern

Est. 140 min

20 exercises

Barbell Military Press

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Parallel Bar Leg Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Seated Bench Leg Pull-In

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Crunch

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 20 Reps

Frog Sit-Up

3 Sets x 20 Reps

Dumbbell Front Raise

3 Sets x 20 Reps

Plank

3 Sets

Barbell Shrug

2 Sets x 12 Reps

Butterfly weitgegriffen

2 Sets x 12 Reps

Dumbbell Hammer Curl

2 Sets x 12 Reps

Barbell Behind the Back Shrug

2 Sets x 12 Reps

Cable Seated Crunch

3 Sets x 20 Reps

Elliptical Training

1 Set

Day 5

Arme

Est. 108 min

16 exercises

EZ Bar Close Grip Curl

3 Sets x 12 Reps

EZ Bar French Press

3 Sets x 12 Reps

Cable Seated Crunch

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Seated Bench Leg Pull-In

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Plank

3 Sets

Hanging Leg Raise

3 Sets x 12 Reps

Walking

1 Set

Day 6

Bauch

Est. 63 min

7 exercises

Sit-Up

3 Sets x 12 Reps

Seated Bench Leg Pull-In

3 Sets x 12 Reps

Bird Dog

3 Sets x 12 Reps

Plank

3 Sets

Parallel Bar Leg Raise

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Walking

1 Set

Day 9

Sa Rücken

Est. 99 min

14 exercises

Pullover Maschine (Maschine)

6 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Machine Back Extension

6 Sets x 12 Reps

Machine Seated Row

4 Sets x 12 Reps

Front Pulldown Reverse

4 Sets x 12 Reps

Machine Lat Pulldown

5 Sets x 12 Reps

Leverage Shoulder Press

5 Sets x 12 Reps

Rear Deltoid C46

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Tricep Extension

3 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

abdominal compound

3 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Plank

3 Sets

Day 10

Est. 63 min

10 exercises

Machine Leg Extension

5 Sets x 12 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Stability Ball Crunch

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Ausfallschritte

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Plank

3 Sets

Day 11

sa 10.03

Est. 87 min

13 exercises

Front Pulldown Reverse

6 Sets x 12 Reps

Machine Lat Pulldown

6 Sets x 12 Reps

Machine Seated Row

6 Sets x 12 Reps

Machine Back Extension

6 Sets x 12 Reps

Leverage Decline Chest Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Machine Bench Press

3 Sets x 12 Reps

Rear Deltoid C46

3 Sets x 12 Reps

Lateral Raise

3 Sets x 12 Reps

Machine Tricep Extension

3 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

abdominal compound

3 Sets x 12 Reps

Plank

3 Sets

Day 12

sa 17

Est. 62 min

7 exercises

Machine Bench Press

6 Sets x 12 Reps

Machine Incline Chest Press

6 Sets x 12 Reps

Leverage Decline Chest Press

6 Sets x 12 Reps

Cable Cross-Over

6 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Day 13

Fr 30.03

Est. 80 min

12 exercises

Machine Incline Chest Press

7 Sets x 12 Reps

Front Pulldown Reverse

7 Sets x 12 Reps

Machine Bench Press

4 Sets x 12 Reps

Front Pulldown Reverse

4 Sets x 12 Reps

Machine Seated Row

3 Sets x 12 Reps

Leverage Decline Chest Press

3 Sets x 12 Reps

Cable Cross-Over

5 Sets x 12 Reps

Machine Back Extension

3 Sets x 12 Reps

Weighted Hanging Knee Raise

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

abdominal compound

3 Sets x 12 Reps

Plank

3 Sets

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