Browse Routines
Create a Routine
Create a Routine
Browse Routines
Guides & Articles
Get the app
Log In / Sign Up
Workout Routine
Free
Scheda Nicolò
by siumm
Add to your routines
Download free Hardy app
Options
Scheda ely 06/11/23 Ogni volta che ti fermi rec. 10"
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High
Workouts
Collapse all
Dorso - Bicipiti
Rematore manubrio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
Rematore manubrio
4×8
Start
in App
Rematore cavo basso sbarra
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
Rematore cavo basso sbarra
4×12
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
lat pulldown
4 sets
Start
in App
Pulley basso (max stretch)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Pulley basso (max stretch)
3×10
Start
in App
Spinte manubri p.inclinata (petto)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
Spinte manubri p.inclinata (petto)
4×10
Start
in App
Panca piana bilancere
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
Panca piana bilancere
4×10
Start
in App
Curl seduto panca (45°, discesa 3")
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
Curl seduto panca (45°, discesa 3")
4×8
Start
in App
Curl cavo basso (distanz. Negativa 3")
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
+
amrap
90 sec
3
–
–
10
0 sec
4
–
–
10
+
amrap
90 sec
Curl cavo basso (distanz. Negativa 3")
4×10+
Start
in App
Gambe
Tapis Roulant
Start
in App
Set
Time
Rest time
1
600 sec
0 sec
Tapis Roulant
1×600 s
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec
squat
5×8
Start
in App
Affondi manubri
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
Affondi manubri
3×8
Start
in App
Stacchi Bil. (Gambe tese)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
Stacchi Bil. (Gambe tese)
4 sets
Start
in App
Leg Curl (3" Negativa)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Leg Curl (3" Negativa)
3×10
Start
in App
Leg Extension (1" Fermo su)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
23
60 sec
Leg Extension (1" Fermo su)
3 sets
Start
in App
Spinte sopra testa (spalle)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
Spinte sopra testa (spalle)
4×10
Start
in App
Aperture manubri (Butterfly)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
Aperture manubri (Butterfly)
3×8
Start
in App
French press manub. (p.piana)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
French press manub. (p.piana)
3×10
Start
in App
Pushdown sbarra
Start
in App
Set
Reps
Rest time
1
50
60 sec
2
50
60 sec
Pushdown sbarra
2×50
Start
in App
Addome
Crunch
Start
in App
Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
Crunch
3×20
Start
in App
Reverse
Start
in App
Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
Reverse
3×20
Start
in App
plank
Start
in App
Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
plank
3×30 s
Start
in App