Gym Machines Balanced Full Body — Progression 41

40-minute intermediate strength session focused on balanced full body. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and ad

Duration

40 min

Difficulty

intermediate

Equipment

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

Muscle groups

back, biceps, glutes, hamstrings, quads, shoulders, upper back

Exercises

1. 1. Leg press

   3 sets · 10-12 reps

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

2. 2. Seated cable row

   3 sets · 10-12 reps

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

3. 3. Seated leg curl

   3 sets · 10-12 reps

   Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.

4. 4. Cable face pull

   3 sets · 10-12 reps

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

5. 5. Lat pulldown

   3 sets · 10-12 reps

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