Gym Strength Fundamentals — Session 15

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

Duration

35 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

calves, core, glutes, hamstrings, quads, shoulders, triceps

Exercises

1. 1. Smith machine squat

   2 sets · 8-12 reps

   Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Cable wood chop

   2 sets · 8-12 reps

   Rotate through torso with control and avoid yanking. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Standing calf raise machine

   2 sets · 8-12 reps

   Pause at the top and lower slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. 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.

5. 5. Seated leg curl

   2 sets · 8-12 reps

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