Gym Total Body Tempo — Session 13

55-minute advanced strength workout for total body tempo, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust res

Duration

55 min

Difficulty

advanced

Equipment

gym equipment

Muscle groups

back, biceps, core, glutes, hamstrings, shoulders, triceps, upper back

Exercises

1. 1. Shoulder press machine

   4 sets · 8-10 reps

   Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Chest-supported row

   4 sets · 8-10 reps

   Keep chest supported and pull elbows toward hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Cable wood chop

   4 sets · 8-10 reps

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

4. 4. Cable face pull

   4 sets · 8-10 reps

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

5. 5. 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.

6. 6. Barbell Romanian deadlift

   4 sets · 8-10 reps

   Hinge back with bar close to thighs and neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.