Workout Routine

Free

Daily

by Thegreatest

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

Flat Dumbell Press

Dumbell Press

Set

Intensity

Weight

Reps

Rest time

1

65% 1RM

16 lbs

12

90 sec

2

65% 1RM

16 lbs

12

90 sec

3

65% 1RM

16 lbs

12

90 sec

4

65% 1RM

16 lbs

12 +

amrap

90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.