Workout Routine

Free

Abel Albonetti’s Routine

by shuri

Download free Hardy app

MuscleTech and Bodybuilding.com athlete

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

Workouts

Arms

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

Barbell curl

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
12
100 sec

triceps pushdowns

4 sets

EZ-Bar Preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

EZ-Bar Preacher curl

4×10

Cable overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Cable overhead triceps extension

4×12

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Incline Dumbbell Curl

4×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

skull crushers

4×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

hammer curl

4×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extensions

4×10

High Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

High Cable Curl

4×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

triceps pushdowns

4×10

Back

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
10
70 sec
3
–
–
8
70 sec
4
–
–
6
70 sec
5
–
–
4 +
amrap
70 sec

bent over row

5 sets

Pull up

Set
Reps
Rest time
1
10
70 sec
2
10
70 sec
3
10
70 sec
4
10
70 sec

Pull up

4×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec
3
–
–
12
70 sec
4
–
–
12
70 sec

dumbbell row

4×12

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Reverse Grip Lat Pulldown

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

seated cable row

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lat pulldown

3×12

Straight Bar Cable Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Straight Bar Cable Pulldown

3×10