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Gym Progressive Full Body — Session 05

55-minute beginner strength workout for progressive full body, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjus

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Duration
55 min
Difficulty
beginner
Equipment
gym equipment
Muscle groups
back, biceps, core, glutes, quads, upper back

Exercises

  1. 1. Cable face pull

    2 sets · 8-12 reps

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

  2. 2. Lat pulldown

    2 sets · 8-12 reps

    Pull bar toward upper chest without leaning far backward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. Smith machine squat

    2 sets · 8-12 reps

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

  4. 4. Cable wood chop

    2 sets · 8-12 reps

    Rotate through torso with control and avoid yanking. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  5. 5. Hip thrust machine

    2 sets · 8-12 reps

    Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  6. 6. Hack squat machine

    2 sets · 8-12 reps

    Keep back supported and move through comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

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