Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Gym Machines Back Machine Session — Foundation 40
20-minute beginner strength session focused on back machine session. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adju
FITTY PRO
One workout is a start. A personalized plan changes everything.
Discover personalized meal plans, recipes and fitness guidance built around your goals.
Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- cable machine, cable row machine, lat pulldown machine, leg press machine, rope attachment
- Muscle groups
- back, biceps, glutes, quads, shoulders, upper back
Exercises
1. Lat pulldown
2 sets · 8-10 reps
Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.
2. Seated cable row
2 sets · 8-10 reps
Sit tall and draw handle toward torso without swinging. Rest 45-90 seconds between sets as needed.
3. Cable face pull
2 sets · 8-10 reps
Pull toward forehead with elbows high and controlled. Rest 45-90 seconds between sets as needed.
4. Leg press
2 sets · 8-10 reps
Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets as needed.
Related workouts
Home No Equipment Posterior Chain Basics — Progression 24
40-minute intermediate strength session focused on posterior chain basics. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions,
Bodyweight Pull Strength — Session 06
35-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r
Gym Mixed Equipment Total Body Foundation — Progression 44
40-minute intermediate strength session focused on total body foundation. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and