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A 30-minute advanced strength workout using free weights in a gym. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good
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Build My Fitness Plan- Duration
- 30 min
- Difficulty
- advanced
- Equipment
- barbell, bench, pull-up bar, squat rack
- Muscle groups
- back, chest, hamstrings, legs, shoulders
Exercises
1. Barbell front squat
3 sets · 6-10 reps
Keep elbows high and torso upright throughout the squat.
2. Barbell bench press
3 sets · 6-10 reps
Use safeties or a spotter and lower bar with control.
3. Pull-up
3 sets · 6-10 reps
Start from an active shoulder position and pull without kicking.
4. Barbell Romanian deadlift
3 sets · 6-10 reps
Hinge with a neutral back and keep bar close to legs.
5. Barbell overhead press
3 sets · 6-10 reps
Brace trunk and press vertically without excessive back arch.
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