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 Balanced Full Body — Foundation 41
20-minute beginner strength session focused on balanced full body. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- cable row machine, lat pulldown machine, leg curl machine, leg press machine
- Muscle groups
- back, biceps, glutes, hamstrings, quads
Exercises
1. Leg press
2 sets · 8-10 reps
Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets as needed.
2. Lat pulldown
2 sets · 8-10 reps
Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.
3. 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.
4. Seated leg curl
2 sets · 8-10 reps
Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.
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