Workout Routine

Free

workout routine

by Deesay

Download free Hardy app

Deesay holo routine

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

Workouts

Monday

chinup

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

chinup

3×4

dumbbell row

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

dumbbell row

3×8

skull crushers

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

skull crushers

3×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

side lateral raise

5×10

calf raise

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

calf raise

4×10

Tuesday

bench press

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

bench press

3×8

dip

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

dip

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

incline bench press

3×13

curl

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

curl

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

triceps extension

3×13

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

hammer curl

3×13

Wednesday

REST

Set
Reps
Rest time
1
10
100 sec

REST

1×10

Thursday

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
120 sec
2
–
–
7
120 sec
3
–
–
7
120 sec

seated shoulder press

3×7

single arm row

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

single arm row

4×8

lat pulldown

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

lat pulldown

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

chest supported rows

3×13

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

upright row

5×10

side lateral raise

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

side lateral raise

3×10

Friday

leg press

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

leg press

4×8

Glute

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

Glute

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec
4
–
–
13
120 sec

calf raise

4×13

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

leg curl

3×13

leg extension

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

leg extension

3×8

Saturday

bench press

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

bench press

3×8

dip

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

dip

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

incline bench press

3×13

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

triceps extension

3×13

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

hammer curl

3×13

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

side lateral raise

3×13

Sunday

REST

Set
Reps
Rest time
1
10
100 sec

REST

1×10