Gym Machines Back Machine Session — Challenge 40

50-minute advanced strength session focused on back machine session. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adju

Duration

50 min

Difficulty

advanced

Equipment

cable machine, cable row machine, lat pulldown machine, leg press machine, rope attachment

Muscle groups

back, biceps, core, glutes, quads, shoulders, upper back

Exercises

1. 1. Lat pulldown

   4 sets · 10-12 reps

   Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.

2. 2. Dead bug

   4 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

3. 3. Leg press

   4 sets · 10-12 reps

   Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets as needed.

4. 4. Cable face pull

   4 sets · 10-12 reps

   Pull toward forehead with elbows high and controlled. Rest 45-90 seconds between sets as needed.

5. 5. Seated cable row

   4 sets · 10-12 reps

   Sit tall and draw handle toward torso without swinging. Rest 45-90 seconds between sets as needed.