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Gym Pull Strength — Session 10

25-minute intermediate strength workout for pull strength, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust re

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Duration
25 min
Difficulty
intermediate
Equipment
gym equipment
Muscle groups
chest, glutes, triceps, upper back

Exercises

  1. 1. Hip thrust machine

    3 sets · 10-12 reps

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

  2. 2. Chest press machine

    3 sets · 10-12 reps

    Keep shoulders supported and press without locking elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. 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.

  4. 4. 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.

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