Workout Routine

Free

Legs + Back

by karim the dream

Download free Hardy app

For my bby

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Legs1

Hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

3

–

–

5

150 sec

Abductor

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

Back1

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

Machine chest press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

Weighted crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

Legs2

RDL

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

Hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

Abductor

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

Kettlebell March

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Back2

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

Chest supported row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

3

–

–

5

120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec