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Hard Workout
General
Advanced
Barbell
Plan Details
The Hard Workout routine by PuppetJD is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Brust, Bauch, Triceps
Est. 79 min
11 exercises
Dumbbell Decline Fly
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Press Sit-Up
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Wed
Beine
Est. 57 min
8 exercises
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Thu
Brust, Bizeps
Est. 65 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Sat
Schulter, Nacken, Triceps
Est. 76 min
11 exercises
Neck-Trainer
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 10 Reps
Sun
Rücken, Hintere Schulter
Est. 64 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Seated Good Morning
3 Sets x 10 Reps
Barbell Rear Press
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Round the World Shoulder Stretch
3 Sets
Barbell Good Morning
3 Sets x 10 Reps
Barbell Push Press Behind the Neck
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
