Gym Upper Body Control — Session 07

35-minute intermediate strength workout for upper body control, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adju

Duration

35 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

biceps, chest, core, glutes, quads, triceps

Exercises

1. 1. Chest press machine

   3 sets · 10-12 reps

   Keep shoulders supported and press without locking elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Cable biceps curl

   3 sets · 10-12 reps

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

3. 3. Leg press

   3 sets · 10-12 reps

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

4. 4. Smith machine squat

   3 sets · 10-12 reps

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

5. 5. Cable wood chop

   3 sets · 10-12 reps

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