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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
sa
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
