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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- bar pad, barbell, bench, lat pulldown machine, leg curl machine
- Muscle groups
- back, biceps, glutes, hamstrings
Exercises
1. Lat pulldown
2 sets · 8-10 reps
Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.
2. Barbell bent-over row
2 sets · 8-10 reps
Hinge with neutral spine and pull bar toward lower ribs. Rest 45-90 seconds between sets as needed.
3. Barbell hip thrust
2 sets · 8-10 reps
Support upper back on bench and finish with ribs down. Rest 45-90 seconds between sets as needed.
4. 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.
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