Gym Strength Fundamentals — Session 28

45-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

45 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

back, biceps, calves, glutes, hamstrings, quads, upper back

Exercises

1. 1. Seated cable row

   2 sets · 8-12 reps

   Keep torso stable and pull elbows behind you. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. 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.

3. 3. 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.

4. 4. 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.

5. 5. Cable face pull

   2 sets · 8-12 reps

   Pull toward forehead and rotate thumbs backward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. 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.