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 Total Body — Progressive Volume 15
A 45-minute beginner strength workout using gym machines. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good techniqu
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Build My Fitness Plan- Duration
- 45 min
- Difficulty
- beginner
- Equipment
- cable machine, calf raise machine, chest press machine, hack squat machine, leg extension machine
- Muscle groups
- back, calves, chest, legs, upper-back
Exercises
1. Hack squat machine
3 sets · 10-12 reps
Keep back supported and knees tracking over feet.
2. Seated cable row
3 sets · 10-12 reps
Sit tall and pull handle toward your lower ribs.
3. Machine chest press
3 sets · 10-12 reps
Adjust seat and press handles without locking elbows hard.
4. Leg extension
3 sets · 10-12 reps
Extend knees smoothly without jerking the load.
5. Cable face pull
3 sets · 10-12 reps
Pull toward eye level with elbows high and light resistance.
6. Standing calf raise machine
3 sets · 10-12 reps
Rise steadily and lower heels through a comfortable range.
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