Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- advanced
- Equipment
- gym equipment
- Muscle groups
- biceps, glutes, quads
Exercises
1. Hack squat machine
4 sets · 8-10 reps
Keep back supported and move through comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Cable biceps curl
4 sets · 8-10 reps
Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Smith machine squat
4 sets · 8-10 reps
Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Leg press
4 sets · 8-10 reps
Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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