Gym Joint-Friendly Strength — Session 16

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

Duration

45 min

Difficulty

advanced

Equipment

gym equipment

Muscle groups

biceps, calves, chest, core, glutes, quads, triceps

Exercises

1. 1. Cable wood chop

   4 sets · 8-10 reps

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

2. 2. Hip thrust machine

   4 sets · 8-10 reps

   Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Standing calf raise machine

   4 sets · 8-10 reps

   Pause at the top and lower slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. 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.

5. 5. Hack squat machine

   4 sets · 8-10 reps

   Keep back supported and move through comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. 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.