Workout Routine

Free

Full Body AB

by MustLammas

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

A

hack squat

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

hack squat

3×8

bench press

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

bench press

3×8

seated cable row

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

seated cable row

3×10

Chest fly machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Chest fly machine

3×15

lat pulldown

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

lat pulldown

3×10

Cable Overhead Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable Overhead Extension

3×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

cable lateral raise

3×15

Incline dumbbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Incline dumbbell curl

3×15

back extension iso hold

Set
Time
Rest time
1
35 sec
90 sec
2
35 sec
90 sec
3
35 sec
90 sec

back extension iso hold

3×35 s

B

reverse lunge

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

reverse lunge

3×10

incline bench press

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

incline bench press

3×8

romanian deadlift

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

romanian deadlift

3×8

Seated dumbbell press

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

Seated dumbbell press

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

t-bar row

3×13

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

hammer curl

3×15

close-grip bench press

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

close-grip bench press

3×8

back extension iso hold

Set
Time
Rest time
1
35 sec
90 sec
2
35 sec
90 sec
3
35 sec
90 sec

back extension iso hold

3×35 s