Gym Functional Strength — Session 27

35-minute intermediate strength workout for functional strength, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adj

Duration

35 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

back, biceps, chest, core, glutes, hamstrings, triceps, upper back

Exercises

1. 1. Barbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge back with bar close to thighs and neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Chest press machine

   3 sets · 10-12 reps

   Keep shoulders supported and press without locking elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Cable face pull

   3 sets · 10-12 reps

   Pull toward forehead and rotate thumbs backward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Cable wood chop

   3 sets · 10-12 reps

   Rotate through torso with control and avoid yanking. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Seated cable row

   3 sets · 10-12 reps

   Keep torso stable and pull elbows behind you. Rest 45-90 seconds between sets; use a load that allows controlled technique.