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Bucked up summer shred 2023
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Bucked up summer shred 2023 routine by melissa61282 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bucked up boot camp
Routine detail
Mon
Full body
Est. 0 min
10 exercises
Jog
3 Sets
Barbell forward roll to push up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Plank
3 Sets
Kettlebell Thruster
3 Sets x 10 Reps
Stability Ball Single-Leg Crunch
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Inchworm (walkout)
3 Sets x 12 Reps
Tue
Shoulders
Est. 0 min
6 exercises
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Wed
Leg day
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Jump Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Thu
Cardio and core
Est. 0 min
9 exercises
Jog
1 Set
Stability Ball Crunch
3 Sets x 10 Reps
Jog
1 Set
Stability Ball Leg Lift
3 Sets x 10 Reps
Jog
1 Set
Stability Ball Back Extension
3 Sets x 10 Reps
Jog
1 Set
Side Plank
1 Set x 1 Rep
Jog
1 Set
Fri
Back and biceps
Est. 0 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Sat
Chest and triceps
Est. 0 min
9 exercises
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
