Melissa’s Summer hot bitch comeback (life change) - JEFIT

Routine detail

Melissa’s Summer hot bitch comeback (life change) - JEFIT

Melissa’s Summer hot bitch comeback (life change) banner

Melissa’s Summer hot bitch comeback (life change)

AUDIO TIP

Cutting

Intermediate

None

Plan Details

The Melissa’s Summer hot bitch comeback (life change) routine by mel_show is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Fun

Routine detail

Mon

Chest and arms

Est. 0 min

7 exercises

Dumbbell Rotational Bench Press Demonstration

Dumbbell Rotational Bench Press

5 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 12 Reps

Dumbbell chest press Demonstration

Dumbbell chest press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

5 Sets x 20 Reps

Tue

Quads

Est. 0 min

7 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 12 Reps

Kneeling thrust Demonstration

Kneeling thrust

5 Sets x 15 Reps

Leg press low Demonstration

Leg press low

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 12 Reps

Walking Demonstration

Walking

3 Sets

Thu

Cardio

Est. 0 min

9 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

3 Sets

Fri

Hamstrings and glutes

Est. 0 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 15 Reps

Glute Kickback Demonstration

Glute Kickback

5 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Bridge Demonstration

Bridge

5 Sets

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 12 Reps

High foot Leg Press (machine) Demonstration

High foot Leg Press (machine)

5 Sets x 15 Reps

Sat

FullBody

Est. 0 min

2 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Sun

Shoulders and back

Est. 0 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

5 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps