Workout Routine

Free

5/8/12

by Umneasas

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

A

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec

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

bench press

6×5

Podciąganie podchwyt

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
2
100 sec
2
0% 1RM
3
100 sec
3
0% 1RM
4
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

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

Podciąganie podchwyt

5 sets

Scalpp

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

Scalpp

2×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec

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

overhead press

6×5

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

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

Przysiad

5×5

Wiosło

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec
6
80% 1RM
120 lbs
5
100 sec

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

Wiosło

6×5

Francuz

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

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

Francuz

5×5

B

płaska hantle

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
8
100 sec
2
60% 1RM
15 lbs
8
100 sec
3
80% 1RM
20 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

płaska hantle

4×8

Scalpp

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

Scalpp

2×8

wyciąg nachwyt

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
8
100 sec
2
60% 1RM
27 lbs
8
100 sec
3
80% 1RM
36 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
80% 1RM
36 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

wyciąg nachwyt

5×8

hantle bary 3 oczko

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
8
100 sec
2
60% 1RM
15 lbs
8
100 sec
3
80% 1RM
20 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec
5
80% 1RM
20 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hantle bary 3 oczko

5×8

Hax squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

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

Hax squat

4×8

wiosło wąsko

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
8
100 sec
2
60% 1RM
27 lbs
8
100 sec
3
80% 1RM
36 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
80% 1RM
36 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

wiosło wąsko

5×8

wznosy B

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

wznosy B

4×8

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps pushdowns

4×8

biceps podchwyt

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

biceps podchwyt

4×8

C

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
100% 1RM
150 lbs
12
100 sec
4
75% 1RM
115 lbs
12
100 sec

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

incline bench press

4×12

Wyciąg wąsko

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
100% 1RM
45 lbs
12
100 sec
4
75% 1RM
34 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Wyciąg wąsko

4×12

barki maszyna

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
100% 1RM
45 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

barki maszyna

3×12

rzymska

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
100% 1RM
45 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

rzymska

3×12

wyciąg dolny szerokim chwytem

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
100% 1RM
150 lbs
12
100 sec
4
75% 1RM
115 lbs
12
100 sec

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

wyciąg dolny szerokim chwytem

4×12

Wznosy C

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
100 sec
2
100% 1RM
25 lbs
12
100 sec
3
100% 1RM
25 lbs
12
100 sec
4
100% 1RM
25 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Wznosy C

4×12

biceps nachwyt

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
100 sec
2
100% 1RM
25 lbs
12
100 sec
3
100% 1RM
25 lbs
12
100 sec
4
100% 1RM
25 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

biceps nachwyt

4×12

katany

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
100% 1RM
45 lbs
12
100 sec
3
100% 1RM
45 lbs
12
100 sec
4
100% 1RM
45 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

katany

4×12