Gym Push Strength — Session 09

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

Duration

55 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

back, biceps, chest, glutes, quads, shoulders, triceps

Exercises

1. 1. Lat pulldown

   3 sets · 10-12 reps

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

2. 2. Cable biceps curl

   3 sets · 10-12 reps

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

3. 3. Shoulder press machine

   3 sets · 10-12 reps

   Press smoothly while keeping ribs down. 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.

5. 5. Hack squat machine

   3 sets · 10-12 reps

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

6. 6. 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.