Gym Free Weights Lower Body — Extended Strength 17

A 55-minute intermediate strength workout using free weights in a gym. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows

Duration

55 min

Difficulty

intermediate

Equipment

barbell, bench, cable machine, dumbbells, squat rack

Muscle groups

back, chest, core, hamstrings, legs, shoulders

Exercises

1. 1. Barbell back squat

   4 sets · 8-12 reps

   Set safeties, brace, and squat to a controlled comfortable depth.

2. 2. Barbell bent-over row

   4 sets · 8-12 reps

   Hinge at hips, brace trunk, and row bar toward lower ribs.

3. 3. Dumbbell bench press

   4 sets · 8-12 reps

   Keep feet planted and lower weights to a comfortable depth.

4. 4. Barbell Romanian deadlift

   4 sets · 8-12 reps

   Hinge with a neutral back and keep bar close to legs.

5. 5. Cable pallof press

   4 sets · 8-12 reps

   Press handle forward and resist torso rotation.

6. 6. Dumbbell lateral raise

   4 sets · 8-12 reps

   Raise arms to shoulder height with soft elbows and light weights.