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 — Essentials 16
A 20-minute intermediate strength workout using gym machines. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good tech
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- intermediate
- Equipment
- chest press machine, lat pulldown machine, leg curl machine, leg press machine
- Muscle groups
- back, chest, hamstrings, legs
Exercises
1. Leg press
2 sets · 8-10 reps
Keep lower back supported and avoid locking knees forcefully.
2. Lat pulldown
2 sets · 8-10 reps
Pull bar toward upper chest without swinging your torso.
3. Machine chest press
2 sets · 8-10 reps
Adjust seat and press handles without locking elbows hard.
4. Seated leg curl
2 sets · 8-10 reps
Curl with hips stable and lower the weight slowly.
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