Workout Routine

Free

Rolfs Hyggetræning

by FRiis93

Download free Hardy app

Starting TM is 95% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Workout 1

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8 +

amrap

150 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8 +

amrap

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

150 sec

2

–

–

12

150 sec

3

–

–

12 +

amrap

150 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8 +

amrap

150 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8 +

amrap

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

hanging leg raises

Set

Reps

Rest time

1

12

150 sec

2

12

150 sec

3

12

150 sec