Workout Routine

Free

Pull day 3 - PT/Stretching day + cardio after

by Georgep93

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

Workouts

Pull 3

Shoulder rotation towel under arm

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec

Shoulder rotation towel under arm

2×8+

Shoulder rotation elbow 90 degrees

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec

Shoulder rotation elbow 90 degrees

2×8+

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-10 reps, increase TM by 5 lbs

pullup

1×8+

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-10 reps, increase TM by 5 lbs

chinup

1×8+

Scapular Pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

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

Scapular Pullup

1×10

Dead Hang

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec

Dead Hang

2×30 s

TRX/Bodyweight Row

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

TRX/Bodyweight Row

2×10+

Banded row/Stick row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Banded row/Stick row

1×10+

I/Y/T/W raises on the floor

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

I/Y/T/W raises on the floor

2×10+

Banded open book type rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec

Banded open book type rotations

2×15+

Hyperextensions isometric holds

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec

Hyperextensions isometric holds

2×60 s

ab wheel

Set
Reps
Rest time
1
10
100 sec

ab wheel

1×10

Hollow body

Set
Time
Rest time
1
30 sec
100 sec

Hollow body

1×30 s

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec

side plank

2×60 s

Cardio

Cardio

Set
Time
Rest time
1
300 sec
1 sec

Cardio

1×300 s