Workout Routine

Free

5Day

by katelynhowell

Download free Hardy app

Day 1- chest/triceps Day 2- back/biceps Day 3- shoulders/traps/forearms Day 4- quads/hams/calves

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Day 1 - CHEST/TRICEPS

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

60 sec

–

60 sec

–

60 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated overhead press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

cable crossover

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Day 2- BACK/BICEPS

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

concentration curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Workout 3

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Workout 4

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Workout 5

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

5Day

Targeted muscles

Workouts

Day 1 - CHEST/TRICEPS

incline bench press

Set

Intensity

Weight

Reps

Rest time

incline bench press

3×10

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

3×10

seated overhead press

Set

Intensity

Weight

Reps

Rest time

seated overhead press

3×10

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

overhead triceps extensions

3×10

cable crossover

Set

Intensity

Weight

Reps

Rest time

cable crossover

3×8

Day 2- BACK/BICEPS

single arm row

Set

Intensity

Weight

Reps

Rest time

single arm row

3×10

hammer curl

Set

Intensity

Weight

Reps

Rest time

hammer curl

3×10

seated curl

Set

Intensity

Weight

Reps

Rest time

seated curl

3×10

concentration curl

Set

Intensity

Weight

Reps

Rest time

concentration curl

3×8

lat pulldown

Set

Intensity