Lift · 34 min

Gym Full Body B

Leg press, shoulder press, cable rows and leg curls.

• 34 minutes
• New to it
• Barbell, Bench, Cable, Machine, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

The partner to A trains the same muscles with other tools: the leg press, the seated barbell shoulder press, seated cable rows and lying leg curls. Barbell curls finish it. Pick a weight you could lift two or three more times at the end of each set.

Kit

Barbell, Bench, Cable, Machine, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Leg Press3 rounds

   Z4 Work
   • Leg Press8 to 12 reps · Two lighter warm-up sets first, then your working weight

3. Seated Barbell Shoulder Press3 rounds

   Z3 Steady
   • Seated Barbell Shoulder Press6 to 10 reps

4. Seated Cable Row3 rounds

   Z3 Steady
   • Seated Cable Row8 to 12 reps

5. Lying Leg Curl3 rounds

   Z3 Steady
   • Lying Leg Curl10 to 15 reps

6. Barbell Curl2 rounds

   Z3 Steady
   • Barbell Curl8 to 12 reps

7. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.