Workout Routine

Free

Ego Lifter

by fawz

Download free Hardy app

get sliced now or NEVER

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

Workouts

Chest, Shoulders, Biceps

Incline Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
0 sec
2
–
–
6
0 sec

Incline Smith Machine Press

2×6

Mid Machine Press

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

Mid Machine Press

2×8

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Pec Fly

1×6

cable lateral raise

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

cable lateral raise

2×8

Faceaway Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Faceaway Cable Curls

2×6

Hammer Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Hammer Curl Machine

1×6

Back and Triceps

Upper Back Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Upper Back Row

2×5

Wide Grip Lat Pull-Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Wide Grip Lat Pull-Down

2×5

Neutral Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Neutral Grip Cable Row

2×5

Straight Bar Tricep Extensions

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

Straight Bar Tricep Extensions

2×8

Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Rear Delt Cable Fly

2×5

Legs

Hamstring Curls

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

Hamstring Curls

2×8

Standing Calf Raises

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

Standing Calf Raises

2×8

leg press

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

leg press

2×8

leg extension

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

leg extension

2×8

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Smith Machine Squat

2×5

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

RDL

2×5

Shoulders and Arms

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Shoulder Press

2×6

Machine Lateral Raise

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

Machine Lateral Raise

2×8

Cross Cable Tricep Extensions

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

Cross Cable Tricep Extensions

2×8

JM Press

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

JM Press

2×8

preacher curl

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

preacher curl

2×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

hammer curl

1×6