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Gym Pull Strength — Session 23

35-minute beginner strength workout for pull strength, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resist

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Duration
35 min
Difficulty
beginner
Equipment
gym equipment
Muscle groups
back, biceps, glutes, quads, shoulders, triceps

Exercises

  1. 1. Cable biceps curl

    2 sets · 8-12 reps

    Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  2. 2. 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.

  3. 3. 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.

  4. 4. 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.

  5. 5. 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.

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