Gym Mixed Equipment Total Body Foundation — Build 44

30-minute intermediate strength session focused on total body foundation. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and

Duration

30 min

Difficulty

intermediate

Equipment

cable row machine, dumbbells, leg press machine, mat

Muscle groups

back, biceps, chest, core, glutes, hamstrings, quads, triceps

Exercises

1. 1. Leg press

   3 sets · 10-12 reps

   Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets as needed.

2. 2. Dumbbell floor press

   3 sets · 10-12 reps

   Keep wrists stacked over elbows and lower upper arms gently. Rest 45-90 seconds between sets as needed.

3. 3. Seated cable row

   3 sets · 10-12 reps

   Sit tall and draw handle toward torso without swinging. Rest 45-90 seconds between sets as needed.

4. 4. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.

5. 5. Forearm plank

   3 sets · 30-40 seconds reps

   Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.