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Mix and Match
General
Beginner
Machine strength
Plan Details
The Mix and Match routine by tofubento is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
1 DAY
Est. 240 min
12 exercises
Walking
1 Set
Back Hyperextension
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Walking
1 Set
Any
2 DAY
Est. 240 min
15 exercises
Walking
1 Set
Back Hyperextension
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Single Arm Barbell Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Walking
1 Set
Any
Cardio + Bench
Est. 99 min
3 exercises
Walking
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Any
3 DAY
Est. 173 min
10 exercises
Walking
1 Set
Back Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Walking
1 Set
Any
Cardio + Squats
Est. 100 min
5 exercises
Walking
1 Set
Barbell Squat
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Hex
3 Sets x 8 Reps
Any
chest sled rows
Est. 95 min
4 exercises
Walking
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Sled
1 Set x 10 Reps
Rowing
1 Set
Any
back
Est. 46 min
7 exercises
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Any
Cardio + Deadlifts
Est. 80 min
2 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Any
Cardio + Latpulls and Rows
Est. 100 min
3 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 10 Reps
