Workout Routine

Free

Upper

by toti

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

Biserie1

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
4
–
–
8
0 sec
5
–
–
8
0 sec

lateral raise

5×8

military press

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

military press

4×8

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
5
–
–
8
60 sec

military press

5×8

Triserie

Elevación lateral inclinado banco

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

Elevación lateral inclinado banco

5×15

Elevación frontal disco

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

Elevación frontal disco

5×15

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

upright row

5×15

Biceps

Bicep bolea baja 1 mano

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
4
–
–
8
0 sec
5
–
–
8
0 sec

Bicep bolea baja 1 mano

5×8

Bicep polea baja 2 manos

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
4
–
–
8
0 sec
5
–
–
8
0 sec

Bicep polea baja 2 manos

5×8

Bicep curl banca inclinada 1 mano

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

Bicep curl banca inclinada 1 mano

5×15

Triceps

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

close-grip bench press

5×15

Press francés banca inclinada

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

Press francés banca inclinada

5×15

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec
5
–
–
15
60 sec

triceps kickback

5×15