Workout Routine

Free

💗🌸✨slay✨🌸💗

by lhall

Download free Hardy app

Monday - Arms/Shoulders Tuesday - Legs Wednesday - Chest/Back Thursday - Core/Cardio Friday - Arms/Shoulders Saturday - Legs

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Arms/Shoulders

Cross Trainer Elliptical

Set
Time
Rest time
1
300 sec
100 sec

Cross Trainer Elliptical

1×300 s

Tricep Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Tricep Press

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

triceps extension

5 sets

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Bicep Curls

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

lat pulldown

5 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Shoulder Press

5 sets

Cross Trainer Elliptical

Set
Time
Rest time
1
900 sec
100 sec

Cross Trainer Elliptical

1×900 s

Legs

Cross Trainer Elliptical

Set
Time
Rest time
1
300 sec
100 sec

Cross Trainer Elliptical

1×300 s

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

leg extension

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

leg curl

5 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Leg Press

5 sets

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Calf Extension

5 sets

Glute

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Glute

5 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Hip Abductor

5 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Hip Adductor

5 sets

Cross Trainer Elliptical

Set
Time
Rest time
1
300 sec
100 sec

Cross Trainer Elliptical

1×300 s

Chest/Back

Rowing

Set
Time
Rest time
1
300 sec
100 sec

Rowing

1×300 s

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Chest Press

1×5

Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Incline Press

1×5

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Back Extension

1×5

Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Pulldown

1×5

Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Row

1×5

Cross Trainer Elliptical

Set
Time
Rest time
1
900 sec
100 sec

Cross Trainer Elliptical

1×900 s

Core/Cardio

Cross Trainer Elliptical

Set
Time
Rest time
1
300 sec
100 sec

Cross Trainer Elliptical

1×300 s

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Torso Rotation

1×5

Abdominal Pro

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abdominal Pro

1×5

Abdominal Plus

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abdominal Plus

1×5

Abdominal Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abdominal Crunch

1×5

Abdominal

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abdominal

1×5

Cross Trainer Elliptical

Set
Time
Rest time
1
900 sec
10 sec
2
300 sec
10 sec

Cross Trainer Elliptical

2 sets