Gym Full Body Foundation — Session 19

35-minute advanced strength workout for full body foundation, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

Duration

35 min

Difficulty

advanced

Equipment

gym equipment

Muscle groups

back, biceps, chest, quads, triceps

Exercises

1. 1. Barbell bench press

   4 sets · 8-10 reps

   Use a spotter or safeties and lower under control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Cable biceps curl

   4 sets · 8-10 reps

   Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Leg extension

   4 sets · 8-10 reps

   Extend knees smoothly without swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Cable triceps pushdown

   4 sets · 8-10 reps

   Keep elbows at sides and straighten arms. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Lat pulldown

   4 sets · 8-10 reps

   Pull bar toward upper chest without leaning far backward. Rest 45-90 seconds between sets; use a load that allows controlled technique.