Gym Barbell Push and Pull — Progression 38

40-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust

Duration

40 min

Difficulty

intermediate

Equipment

barbell, bench, dumbbells, lat pulldown machine, rack

Muscle groups

back, biceps, chest, shoulders, triceps

Exercises

1. 1. Barbell bench press

   3 sets · 10-12 reps

   Set safety supports or use a spotter, lower bar under control. Rest 45-90 seconds between sets as needed.

2. 2. Standing dumbbell overhead press

   3 sets · 10-12 reps

   Brace core and press overhead without leaning backward. Rest 45-90 seconds between sets as needed.

3. 3. Lat pulldown

   3 sets · 10-12 reps

   Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.

4. 4. Alternating dumbbell curl

   3 sets · 10-12 reps

   Keep elbows by sides and avoid swinging. Rest 45-90 seconds between sets as needed.

5. 5. Barbell bent-over row

   3 sets · 10-12 reps

   Hinge with neutral spine and pull bar toward lower ribs. Rest 45-90 seconds between sets as needed.