Workout Routine

Free

Ron‘s Training Plan v1

by Enusa

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

Lower

Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

MTS V-Squat ALT

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Prone Leg Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Leg Abduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Leg Adduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Upper

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

lat pulldown Alt

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Seated Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Seated Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

seated shoulder press ALT

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Core

Crunches

Set

Reps

Rest time

1

10

120 sec

2

10

120 sec

Back Extension 45 Degree

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

side plank

Set

Time

Rest time

1

30 sec

120 sec

2

30 sec

120 sec

Russian Twist optional

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec