mft 1
General
Beginner
Machine strength
Plan Details
The mft 1 routine by Adde1986 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest upper
Est. 120 min
7 exercises
Barbell Incline Bench Press
6 Sets x 20 Reps
Machine Fly
6 Sets x 20 Reps
Dumbbell Bench Press
6 Sets x 20 Reps
Cable Seated Row
6 Sets x 20 Reps
Dumbbell Lateral Raise
6 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20 Reps
Parallel Bar Hip Raise
6 Sets x 20 Reps
Day 2
quad focused legs
Est. 84 min
6 exercises
Barbell Squat
6 Sets x 10 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Press
6 Sets x 20 Reps
Machine Leg Extension
6 Sets x 20 Reps
Machine Seated Leg Curl
6 Sets x 20 Reps
Machine Calf Raise
6 Sets x 20 Reps
Day 3
cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 4
back upper
Est. 89 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
Barbell Bent-Over Row
5 Sets x 20 Reps
Barbell Bench Press
5 Sets x 20 Reps
Barbell Upright Row
5 Sets x 20 Reps
Barbell Curl
5 Sets x 20 Reps
Day 5
glute ham focused legs
Est. 83 min
5 exercises
Barbell Deadlift
6 Sets x 10 Reps
Dumbbell Lunge
6 Sets x 20 Reps
Back Hyperextension
6 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 6
shoulders arms
Est. 120 min
7 exercises
Cable Rope Hammer Curl
6 Sets x 20 Reps
EZ Bar Tricep Extension
6 Sets x 20 Reps
Dumbbell Seated Shoulder Press
6 Sets x 20 Reps
Barbell Shrug
6 Sets x 20 Reps
Cable V Bar Pulldown
6 Sets x 20 Reps
Machine Incline Chest Press
6 Sets x 20 Reps
Machine Ab Crunch
6 Sets x 20 Reps
Day 7
cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
