Gym Strength Fundamentals — Session 02

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

Duration

25 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

back, biceps, chest, hamstrings, quads, triceps

Exercises

1. 1. Barbell bench press

   3 sets · 10-12 reps

   Use a spotter or safeties and lower under control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. 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.

3. 3. Leg extension

   3 sets · 10-12 reps

   Extend knees smoothly without swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Seated leg curl

   3 sets · 10-12 reps

   Move through a controlled range without lifting hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.