Gym Mixed Equipment Back and Glutes — Challenge 45

50-minute advanced strength session focused on back and glutes. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust re

Duration

50 min

Difficulty

advanced

Equipment

bar pad, barbell, bench, lat pulldown machine, leg curl machine

Muscle groups

back, biceps, core, glutes, hamstrings

Exercises

1. 1. Lat pulldown

   4 sets · 10-12 reps

   Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.

2. 2. Dead bug

   4 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

3. 3. Seated leg curl

   4 sets · 10-12 reps

   Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.

4. 4. Barbell hip thrust

   4 sets · 10-12 reps

   Support upper back on bench and finish with ribs down. Rest 45-90 seconds between sets as needed.

5. 5. Barbell bent-over row

   4 sets · 6-8 reps

   Hinge with neutral spine and pull bar toward lower ribs. Rest 45-90 seconds between sets as needed.