Gym Barbell Push and Pull — Build 38
30-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
Gym Free Weights Functional Strength — Extended Strength 19
A 55-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
- 55 min
- Difficulty
- advanced
- Equipment
- barbell, bench, cable machine, pull-up bar, squat rack
- Muscle groups
- back, chest, core, hamstrings, legs, shoulders
Exercises
1. Barbell front squat
4 sets · 6-10 reps
Keep elbows high and torso upright throughout the squat.
2. Pull-up
4 sets · 6-10 reps
Start from an active shoulder position and pull without kicking.
3. Barbell bench press
4 sets · 6-10 reps
Use safeties or a spotter and lower bar with control.
4. Barbell Romanian deadlift
4 sets · 6-10 reps
Hinge with a neutral back and keep bar close to legs.
5. Cable wood chop
4 sets · 6-10 reps
Rotate through upper body and hips together without yanking.
6. Barbell overhead press
4 sets · 6-10 reps
Brace trunk and press vertically without excessive back arch.
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