Workout Routine

Free

4 week program-day 1, rest, day 2

by rudyesc

Download free Hardy app

Day 1, Rest, day 2

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

Workouts

Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
65% TM
16 lbs
10
100 sec
3
–
–
12
100 sec

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

lat pulldown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

overhead press

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

leg curl

3 sets

Rope Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

Rope Pressdown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

calf raise

3 sets

bicycle crunches

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

bicycle crunches

3×15

Week 2 day 1, rest, day2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

fly

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

bent over row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

lat pulldown

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

seated overhead press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

curl

3 sets

Preacher curl with cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Preacher curl with cable

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

triceps extension

3 sets

Rope Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Rope Pressdown

3 sets

bicycle crunches

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

bicycle crunches

3×20