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 Full Body — Balanced Session 16
A 30-minute intermediate strength workout using gym machines. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good tech
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
- 30 min
- Difficulty
- intermediate
- Equipment
- cable machine, chest press machine, lat pulldown machine, leg curl machine, leg press machine
- Muscle groups
- arms, back, chest, hamstrings, legs
Exercises
1. Leg press
3 sets · 8-12 reps
Keep lower back supported and avoid locking knees forcefully.
2. Lat pulldown
3 sets · 8-12 reps
Pull bar toward upper chest without swinging your torso.
3. Machine chest press
3 sets · 8-12 reps
Adjust seat and press handles without locking elbows hard.
4. Seated leg curl
3 sets · 8-12 reps
Curl with hips stable and lower the weight slowly.
5. Cable triceps pushdown
3 sets · 8-12 reps
Keep upper arms still and extend elbows smoothly.
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