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 — Extended Strength 16
A 55-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
- 55 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
4 sets · 8-12 reps
Keep lower back supported and avoid locking knees forcefully.
2. Machine chest press
4 sets · 8-12 reps
Adjust seat and press handles without locking elbows hard.
3. Lat pulldown
4 sets · 8-12 reps
Pull bar toward upper chest without swinging your torso.
4. Seated leg curl
4 sets · 8-12 reps
Curl with hips stable and lower the weight slowly.
5. Cable biceps curl
4 sets · 8-12 reps
Keep shoulders relaxed and curl with controlled tempo.
6. Cable triceps pushdown
4 sets · 8-12 reps
Keep upper arms still and extend elbows smoothly.
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