Watermelon Crusher
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
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
Lower #1
Est. 44 min
7 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Core and Cardio
Est. 98 min
7 exercises
Walking
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Thu
Upper #2
Est. 66 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Fri
Lower #2
Est. 45 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
