Workout Routine

Free

Lily-livered labrum routine

by chronometer

Download free Hardy app

GZCLP lower body + sandbag - any pushing movements

Starting TM is 85% of 1RM.

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

Workouts

Monday

T2 Deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
8
100 sec
2
100% TM
130 lbs
8
100 sec
3
100% TM
130 lbs
8
100 sec
4
100% TM
130 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

T2 Deadlift

4 sets

T2 Pull-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
8
100 sec
2
100% TM
21 lbs
8
100 sec
3
100% TM
21 lbs
8
100 sec
4
100% TM
21 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

T2 Pull-up

4 sets

Sandbag carry

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
1 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Sandbag carry

1 sets

Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
4
100 sec
2
100% TM
130 lbs
4
100 sec
3
100% TM
130 lbs
4
100 sec
4
100% TM
130 lbs
4 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

4 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
20
100 sec
2
100% TM
21 lbs
20
100 sec
3
100% TM
21 lbs
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 9 lbs.

single arm, single leg romanian dead lift

3 sets

Sandbag Box Squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
1 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Sandbag Box Squat

1 sets

Thursday

T2 Squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
8
100 sec
2
100% TM
130 lbs
8
100 sec
3
100% TM
130 lbs
8
100 sec
4
100% TM
130 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

T2 Squat

4 sets

Pull-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
4
100 sec
2
100% TM
21 lbs
4
100 sec
3
100% TM
21 lbs
4
100 sec
4
100% TM
21 lbs
4 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

Pull-up

4 sets

Sandbag row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
1 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Sandbag row

1 sets

Friday

Jefferson curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Jefferson curl

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
100 sec
2
100% TM
130 lbs
3
100 sec
3
100% TM
130 lbs
3
100 sec
4
100% TM
130 lbs
3 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

4 sets

DB Calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
20
100 sec
2
100% TM
21 lbs
20
100 sec
3
100% TM
21 lbs
20
100 sec

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

DB Calf raise

3 sets

Nordic curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
4
100 sec
2
100% TM
21 lbs
4
100 sec
3
100% TM
21 lbs
4
100 sec
4
100% TM
21 lbs
4 +
amrap
100 sec

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

Nordic curl

4 sets

Banded ankle rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
20
100 sec
2
100% TM
21 lbs
20
100 sec
3
100% TM
21 lbs
20
100 sec

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

Banded ankle rotation

3 sets

Sandbag High Pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
50 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Overload: After 1 successful session, Training Max will be suggested to increase by 15 lbs.

Sandbag High Pull

1 sets