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 Leg Machine Session — Foundation 39
20-minute beginner strength session focused on leg machine session. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjus
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- leg curl machine, leg extension machine, leg press machine
- Muscle groups
- calves, 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. 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.
3. Leg extension
2 sets · 8-10 reps
Move smoothly and avoid snapping knees into lockout. Rest 45-90 seconds between sets as needed.
4. Standing calf raise
2 sets · 8-10 reps
Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.
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