Gym Joint-Friendly Strength — Session 29

55-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.

Duration

55 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

back, biceps, calves, glutes, quads, shoulders, triceps

Exercises

1. 1. 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.

2. 2. Shoulder press machine

   3 sets · 10-12 reps

   Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Standing calf raise machine

   3 sets · 10-12 reps

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

4. 4. Leg press

   3 sets · 10-12 reps

   Keep lower back supported and avoid locking knees. 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.

6. 6. Cable biceps curl

   3 sets · 10-12 reps

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