Workout Routine

Free

Jo’s Weekend Routine

by jojoc

Download free Hardy app

Total body routine that starts with 15 minutes of rowing. Mostly machine, but can use bodyweight or dumbbell alternative. For example, subbing lat pull-down with pull up.

For post workout stretches, I follow r/flexibility “starting to stretch” routine.

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

Workouts

Warm Up

Rowing Machine

Set
Time
Rest time
1
900 sec
100 sec

Rowing Machine

1 sets

Upper

overhead press

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

overhead press

3 sets

Chest Press

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

Chest Press

3 sets

Pec Fly

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

Pec Fly

3 sets

lat pulldown

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

lat pulldown

3 sets

tricep pushdown

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

tricep pushdown

3 sets

rear delt fly

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

rear delt fly

3 sets

Lower

Adductor

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

Adductor

3 sets

Abductor

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

Abductor

3 sets

leg press

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

leg press

3 sets

leg curl

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

leg curl

3 sets

elevated glute bridge

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

elevated glute bridge

3 sets

leg extension

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

leg extension

3 sets

Core / Mobility (optional)

plank

Set
Time
Rest time
1
30 sec
180 sec
2
30 sec
180 sec
3
30 sec
180 sec

plank

3 sets

Cable Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Cable Pallof Press

3 sets

Hyperextension

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec

Hyperextension

3 sets

Stretches

Set
Time
Rest time
1
300 sec
100 sec

Stretches

1 sets