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 Lower Body — Balanced Session 17
A 30-minute intermediate strength workout using free weights in a gym. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows
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Build My Fitness Plan- Duration
- 30 min
- Difficulty
- intermediate
- Equipment
- barbell, bench, dumbbells, squat rack
- Muscle groups
- back, chest, hamstrings, legs, shoulders
Exercises
1. Barbell back squat
3 sets · 8-12 reps
Set safeties, brace, and squat to a controlled comfortable depth.
2. Dumbbell bench press
3 sets · 8-12 reps
Keep feet planted and lower weights to a comfortable depth.
3. Barbell bent-over row
3 sets · 8-12 reps
Hinge at hips, brace trunk, and row bar toward lower ribs.
4. Barbell Romanian deadlift
3 sets · 8-12 reps
Hinge with a neutral back and keep bar close to legs.
5. Dumbbell lateral raise
3 sets · 8-12 reps
Raise arms to shoulder height with soft elbows and light weights.
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