Gym Posterior Chain — Session 21

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

Duration

55 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

back, biceps, calves, glutes, hamstrings, quads, triceps, upper back

Exercises

1. 1. Standing calf raise machine

   3 sets · 10-12 reps

   Pause at the top and lower slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Cable triceps pushdown

   3 sets · 10-12 reps

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

3. 3. Seated cable row

   3 sets · 10-12 reps

   Keep torso stable and pull elbows behind you. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Cable face pull

   3 sets · 10-12 reps

   Pull toward forehead and rotate thumbs backward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Smith machine squat

   3 sets · 10-12 reps

   Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Barbell Romanian deadlift

   3 sets · 10-12 reps

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