Workout Routine

Free

Real B Team

by Tomlovesarmbars

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

Workout 1

Knee to feet jump

Set
Reps
Rest time
1
3
60 sec
2
3
60 sec
3
3
60 sec
4
3
60 sec

Knee to feet jump

4×3

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

trap bar deadlift

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

bench press

4×8

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

pendlay row

4×8

Ball slam

Set
Reps
Rest time
1
6
60 sec
2
6
60 sec
3
6
60 sec
4
6
60 sec
5
6
60 sec
6
6
60 sec

Ball slam

6×6

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lateral raise

3×15

Workout 2

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

leg curl

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
4
–
–
6
180 sec

squat

4×6

neutral grip pull up

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec
4
8
90 sec

neutral grip pull up

4×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

hip thrust

4×8

Wrestle up

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8
60 sec

Wrestle up

3×8

push-ups

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

push-ups

3×12