Workout Routine

Free

Candito LP Strenght/Control

by Kinno

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

Heavy Lower

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Heavy Upper

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

Chest supported row

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

Standing dumbbell press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

120 sec

Assissted pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Control Lower

Pause squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

Pause deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

ATG split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Leg raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Control Upper

Spoto press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

Pause chest supported row

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

5

–

–

4

180 sec

6

–

–

4

180 sec

Standing dumbbell press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

Assissted pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec