Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Gym Unilateral Strength — Session 14
25-minute advanced strength workout for unilateral strength, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- advanced
- Equipment
- gym equipment
- Muscle groups
- biceps, glutes, hamstrings, quads
Exercises
1. Seated leg curl
4 sets · 8-10 reps
Move through a controlled range without lifting hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Leg press
4 sets · 8-10 reps
Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Hip thrust machine
4 sets · 8-10 reps
Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. 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.
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