Workout Routine

Free

Upper Body Focus

by Harley

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Chest

bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

bench press

3×10

Incline Chest Press Smith Machine

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Incline Chest Press Smith Machine

3×10

Chest Fly Pec Dec

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

Chest Fly Pec Dec

3×15

Kneeling X-press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Kneeling X-press

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

skull crushers

3×12

Tricep pushdown single arm

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Tricep pushdown single arm

3×15

Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
8
100 sec
2
50% 1RM
75 lbs
5
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
2
180 sec
6
90% 1RM
135 lbs
1
180 sec
7
95% 1RM
145 lbs
1
300 sec
8
100% 1RM
150 lbs
1
300 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

deadlift

8 sets

bent over row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bent over row

4×8

Meadows Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Meadows Row

3×12

lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×15

Iliac Pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Iliac Pulldown

3×15

Preacher curl db

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Preacher curl db

3×10

Cable Curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable Curl

3×15

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
8
60 sec
2
50% 1RM
75 lbs
5
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
2
180 sec
6
90% 1RM
135 lbs
1
180 sec
7
95% 1RM
145 lbs
1
300 sec
8
100% 1RM
150 lbs
1
300 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

leg press

3×12

leg extension

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

leg extension

3×15

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

romanian deadlift

3×12

Leg Curl Lying

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Leg Curl Lying

3×15

Calf Raise Seated

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Calf Raise Seated

4×12

Shoulders

seated shoulder press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

seated shoulder press

3×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

upright row

3×12

side lateral raise

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

side lateral raise

3×15

Rear delt cable fly

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Rear delt cable fly

4×15

Front delt raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Front delt raise

3×12

Chest & Auxiliary

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
8
60 sec
2
50% 1RM
75 lbs
5
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
1
180 sec
6
90% 1RM
135 lbs
1
180 sec
7
95% 1RM
145 lbs
1
300 sec
8
100% 1RM
150 lbs
1
300 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

8 sets

Incline Chest Press Smith Machine

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Incline Chest Press Smith Machine

3×8

decline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

decline bench press

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable crunch

3×12

Oblique Twist (Wood Chopper)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Oblique Twist (Wood Chopper)

3×12

oblique crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

oblique crunches

3×12