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 Upper Body — Balanced Session 18
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
- bench, cable machine, dumbbells, incline bench, trap bar
- Muscle groups
- back, chest, legs, upper-back
Exercises
1. Trap bar deadlift
3 sets · 8-12 reps
Brace before lifting and push evenly through both feet.
2. Dumbbell incline press
3 sets · 8-12 reps
Press upward on a slight incline without flaring elbows excessively.
3. Seated cable row
3 sets · 8-12 reps
Sit tall and pull handle toward your lower ribs.
4. Dumbbell Bulgarian split squat
3 sets · 8-12 reps
Elevate rear foot on a stable bench and lower only as far as controlled.
5. Cable face pull
3 sets · 8-12 reps
Pull toward eye level with elbows high and light resistance.
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