Gym Unilateral Strength — Session 01

55-minute beginner strength workout for unilateral strength, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

Duration

55 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

back, biceps, glutes, quads, upper back

Exercises

1. 1. Chest-supported row

   2 sets · 8-12 reps

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

2. 2. 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.

3. 3. 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.

4. 4. Cable biceps curl

   2 sets · 8-12 reps

   Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Leg press

   2 sets · 8-12 reps

   Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. 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.