Browse Routines
Create a Routine
Create a Routine
Browse Routines
Guides & Articles
Get the app
Log In / Sign Up
Workout Routine
Free
🐈Catzilla🐈
by Sapitar
Add to your routines
Download free Hardy app
Options
Selkä, olkapää, hauis; reidet; rinta, olkapää, ojentaja; pakarat, pohkeet
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High
Workouts
Collapse all
Selkä, olkapää, hauis
Underhand bentover row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
Underhand bentover row
4×8+
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
lat pulldown
3×8+
Start
in App
dumbbell overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
dumbbell overhead press
4×8+
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
lateral raise
3×8+
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
hammer curl
4×8+
Start
in App
single arm preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
single arm preacher curl
3×8+
Start
in App
Cable curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
Cable curl
3×12+
Start
in App
Reidet
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
120 sec
2
–
–
8
+
amrap
120 sec
3
–
–
8
+
amrap
120 sec
4
–
–
6
+
amrap
120 sec
squat
4 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
romanian deadlift
3×8+
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
leg extension
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
leg curl
3×8+
Start
in App
hip abductors
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
4
–
–
12
+
amrap
100 sec
hip abductors
4×12+
Start
in App
Rinta, ojentaja, olkapää
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
120 sec
4
–
–
6
+
amrap
100 sec
bench press
4 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
incline bench press
3×10+
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
skull crushers
4×8+
Start
in App
30* cable extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
30* cable extension
3×8+
Start
in App
rear delt cable fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
rear delt cable fly
3×12+
Start
in App
Machine overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
Machine overhead press
3×12+
Start
in App
Pakarat, pohkeet, selkä
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
5
+
amrap
100 sec
deadlift
4 sets
Start
in App
sumo dumbbell squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
sumo dumbbell squat
3×8+
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
seated cable row
3×10+
Start
in App
single arm seated row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
single arm seated row
3×8+
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
6
+
amrap
100 sec
hip thrust
4 sets
Start
in App
single leg calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
single leg calf raise
3×12+
Start
in App