Workout Routine

Free

75 Hard

by Chit

Download free Hardy app

Workouts for 75 hard challenge

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

Workouts

Upper Body

seated cable row

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

seated cable row

3×15

lat pulldown

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

lat pulldown

3×15

close grip lat pulldown

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

close grip lat pulldown

3×15

shrug

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

shrug

3×15

bench press

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

bench press

3×15

Seated Chest Press

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

Seated Chest Press

3×15

overhead press

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

overhead press

3×15

lateral raise

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

lateral raise

3×15

Superman

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

Superman

3×15

Lower Body

Squats

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

Squats

3×15

Static Lunge

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

Static Lunge

3×15

power lunges

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

power lunges

3×15

leg extension

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

leg extension

3×15

Abs

Reverse Crunches

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

Reverse Crunches

3×15

Crunches

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

Crunches

3×15

Twisting Crunches

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

Twisting Crunches

3×15

Lateral Crunches

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

Lateral Crunches

3×15

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s