Workout Routine

Free

Shoulders/back

by tibbs

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

Shoulder

front raise

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

front raise

4×10

incline reverse fly

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

incline reverse fly

4×8

Planch Leans

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

Planch Leans

3×8

Pike Push ups

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

Pike Push ups

3×8

Elbow raises

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Elbow raises

3×10

Back

Reverse fly (ground)

Set
Time
Rest time
1
30 sec
30 sec

Reverse fly (ground)

1×30 s

Dragon press

Set
Time
Rest time
1
30 sec
60 sec

Dragon press

1×30 s

Dragon Hold

Set
Time
Rest time
1
30 sec
60 sec

Dragon Hold

1×30 s

Superman

Set
Time
Rest time
1
30 sec
60 sec

Superman

1×30 s