Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Neural Phase
by JoeShmo4
Add to your routines
Download free Hardy app
Options
Neural phase
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Upper
Flat dumbbell Bench
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
Flat dumbbell Bench
4×6
Start
in App
Clavicular (waist) cable press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Clavicular (waist) cable press
3×10
Start
in App
Chest supported T bar row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
Chest supported T bar row
4×6
Start
in App
Hand height crossover cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
+
amrap
100 sec
Hand height crossover cable lateral raise
4×10+
Start
in App
Cable cross over extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Cable cross over extension
3×10
Start
in App
seated supinated curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
seated supinated curls
2×10
Start
in App
Seated hammer curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
Seated hammer curls
1×5+
Start
in App
Lower
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
leg press
4×8
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
calf raise
4×8
Start
in App
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
hack squat
4×5
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
leg extension
3×8
Start
in App
Chest/back
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
incline bench press
4×6
Start
in App
Cable sternal press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Cable sternal press
3×10
Start
in App
Neutral grip seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Neutral grip seated cable row
3×8
Start
in App
Neutral grip lat pull-down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Neutral grip lat pull-down
3×10
Start
in App
chest supported rows
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
chest supported rows
2×8
Start
in App
Arms/lower back
Dumbbell chest supported (30-45) Y raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
Dumbbell chest supported (30-45) Y raise
2×10
Start
in App
Chest supported (70-80) DB lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Chest supported (70-80) DB lateral raise
2×10
Start
in App
Cable cross over extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Cable cross over extension
3×10
Start
in App
Face away cable curls bilateral
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Face away cable curls bilateral
3×10
Start
in App
Seated hamstring curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Seated hamstring curls
2×10
Start
in App