Gym Posterior Chain — Session 08

45-minute beginner strength workout for posterior chain, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resi

Duration

45 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

back, biceps, glutes, hamstrings, quads, shoulders, triceps

Exercises

1. 1. Cable triceps pushdown

   2 sets · 8-12 reps

   Keep elbows at sides and straighten arms. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Shoulder press machine

   2 sets · 8-12 reps

   Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Leg press

   2 sets · 8-12 reps

   Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Leg extension

   2 sets · 8-12 reps

   Extend knees smoothly without swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Barbell Romanian deadlift

   2 sets · 8-12 reps

   Hinge back with bar close to thighs and neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Chest-supported row

   2 sets · 8-12 reps

   Keep chest supported and pull elbows toward hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.