Workout Routine

Free

2-jakoinen treeniohjelma

by teemuvaltteri

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Yläkroppa 1

Rintapunnerrus eteen laitteessa

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Rintapunnerrus eteen laitteessa

3×10

Vinopenkki kp

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Vinopenkki kp

3×8

Ylätalja neutraalilla otteella

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Ylätalja neutraalilla otteella

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

t-bar row

3×8

Y raise vipunostot kp

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Y raise vipunostot kp

3×12

(Super) hauiskääntö tasatahtiin kp

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

(Super) hauiskääntö tasatahtiin kp

3×10

(Super) ranskalainen punnerrus

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

(Super) ranskalainen punnerrus

3×10

Alakroppa 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

romanian deadlift

3×8

Jalkaprässi etureisille

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Jalkaprässi etureisille

3×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bulgarian split squat

3×10

Reisikoukistus istuen laitteessa

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reisikoukistus istuen laitteessa

3×10

Pohkeet seisten smithissä

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pohkeet seisten smithissä

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Abs

3×15

Yläkroppa 2

Kp tasapenkkipunnerrus

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Kp tasapenkkipunnerrus

3×8

1 käden latsiveto taljassa istuen

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

1 käden latsiveto taljassa istuen

3×10

Pystypunnerrus smithissä

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pystypunnerrus smithissä

3×10

Alatalja leveällä otteella

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Alatalja leveällä otteella

3×10

Hammerkääntö narulla taljassa

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Hammerkääntö narulla taljassa

3×12

Pushdown narulla taljassa

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Pushdown narulla taljassa

3×12

Alakroppa 2

Reisikoukistus istuen laitteessa

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Reisikoukistus istuen laitteessa

3×12

Hack kyykky

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Hack kyykky

3×8

Reisiojennus laitteessa

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Reisiojennus laitteessa

3×12

Reiden lähennys laitteessa

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Reiden lähennys laitteessa

3×12

Pohkeet istuen laitteessa

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Pohkeet istuen laitteessa

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Cable crunch

3×15