Workout Routine

Free

Ixu split

by Ixxu

Download free Hardy app

Pump n strength

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

Workouts

Biceps

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10 +
amrap
100 sec

curl

5×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

hammer curl

4×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

seated incline curl

3×10+

Single arm cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Single arm cable curl

3×10+

Forarm curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Forarm curls

3×10+

Triceps

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

skull crushers

4×10+

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Straight Bar Tricep Pushdown

4×10+

Single arm triceps extention

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Single arm triceps extention

4×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

overhead triceps extensions

4×10+

Forarm rollups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Forarm rollups

3×5

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
65% TM
100 lbs
5
100 sec
4
75% 1RM
115 lbs
3
100 sec
5
95% 1RM
145 lbs
1
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5 sets

Dumbbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Dumbbell chest press

3×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Chest Fly

4×10

Forarm curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Forarm curls

4×10+

Shoulder and backday

push press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

push press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
55% 1RM
85 lbs
5
100 sec
4
75% 1RM
115 lbs
3
100 sec
5
95% 1RM
145 lbs
1
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

deadlift

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

seated shoulder press

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

lat pulldown

4×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

shrug

4×10+