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Melissa’s workout plan
General
Intermediate
None
Plan Details
The Melissa’s workout plan routine by KO226 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 days 2 arm days, leg day, glute and core/conditioning
Routine detail
Day 1
Chest and triceps
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Day 2
Legs
Est. 0 min
7 exercises
Bodyweight Sumo Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Hip Abduction
3 Sets x 24 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Wall Squat
3 Sets x 30 Reps
Day 3
Core/cardio
Est. 0 min
9 exercises
Crunch
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 24 Reps
Dumbbell Farmers Carry
3 Sets x 2 Reps
Air Bike
3 Sets x 40 Reps
Forearm Plank with Hip Abduction
3 Sets x 1 Reps
Scissor Kick
3 Sets x 20 Reps
Lateral High Knee Skip
3 Sets x 1 Reps
Plank
3 Sets
Day 4
Peloton stretch day
Est. 0 min
1 exercise
Runner's Stretch
3 Sets x 1 Reps
Day 5
Back and biceps
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell overheads
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 30 Reps
Day 6
Glutes
Est. 0 min
6 exercises
Kettlebell Swing
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Hip Raise
3 Sets x 24 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Bridge
3 Sets
Day 7
Rest day
Est. 0 min
0 exercises
This day is empty
