Workout Routine

Free

4 day

by peeleebee

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

Push A

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

200 sec

2

–

–

5

200 sec

3

–

–

5

200 sec

4

–

–

5

200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Shoulder Press Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

triceps pushdowns

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Pull Vertical

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

Push B

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Low to high flies

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Pull Horizontal

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec