Watermelon Crusher - JEFIT

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Watermelon Crusher - JEFIT

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Watermelon Crusher

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Watermelon Crusher routine by omghunnybun is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Upper lower split with a focus on building glutes for the lower body days. Upper body covers all major muscle groups twice a week.

Routine detail

Mon

Upper #1

Est. 65 min

10 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Tue

Lower #1

Est. 44 min

7 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Wed

Core and Cardio

Est. 98 min

7 exercises

Walking Demonstration

Walking

1 Set

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Thu

Upper #2

Est. 66 min

10 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Fri

Lower #2

Est. 45 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps