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Gym Joint-Friendly Strength — Session 03

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

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Duration
35 min
Difficulty
intermediate
Equipment
gym equipment
Muscle groups
chest, glutes, quads, triceps, upper back

Exercises

  1. 1. Barbell bench press

    3 sets · 10-12 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. 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. Leg extension

    3 sets · 10-12 reps

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

  5. 5. Smith machine squat

    3 sets · 10-12 reps

    Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

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