Workout Routine

Free

Strength

by rbex

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

Strength

Yuri Shoulder Band

Set
Reps
Rest time
1
10
60 sec

Yuri Shoulder Band

1×10

Squat Sky Reaches

Set
Reps
Rest time
1
10
60 sec

Squat Sky Reaches

1×10

GMB Wrist Prep

Set
Time
Rest time
1
60 sec
60 sec

GMB Wrist Prep

1×60 s

plank

Set
Time
Rest time
1
30 sec
60 sec

plank

1×30 s

Scapular pulls

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

Scapular pulls

3×5

Parallel bar support hold

Set
Time
Rest time
1
15 sec
90 sec
2
15 sec
90 sec
3
15 sec
90 sec

Parallel bar support hold

3×15 s

Ring rows

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

Ring rows

3×5

push-ups

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

push-ups

3×5

dead bugs

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

dead bugs

3×5

bird dog crunches

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

bird dog crunches

3×5

Lower

Tuck n dip

Set
Reps
Rest time
1
10
100 sec

Tuck n dip

1×10

Crab walk

Set
Reps
Rest time
1
30
100 sec

Crab walk

1×30

Cross back lunges

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Cross back lunges

3×5

Power ampelmann

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

Power ampelmann

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

squat

3×5