Back to Training B

Second gentle gym session for returning after a break. Week 1: one set per exercise.

Duration

25–35 min

Level

Beginner

Equipment

Full gym

Exercises

Targets: Legs, Back, Chest, Hamstrings, Core

Exercises

Goblet Squat to Box

2 sets · 8-10 · 90s rest

Touch box lightly and stand steadily.

Swap: Leg Press

Lat Pulldown

2 sets · 10-12 · 90s rest

Keep neck relaxed and torso steady.

Swap: Machine Row

Incline Push-Up

2 sets · 6-10 · 75s rest

Use a fixed sturdy surface.

Swap: Machine Chest Press

Seated Leg Curl

2 sets · 10-12 · 60s rest

Keep hips supported.

Swap: Glute Bridge

Pallof Press

2 sets · 8/side · 45s rest

Press without rotating.

Swap: Dead Bug

Rebuild workload gradually. Week 1: one working set per exercise; from week 2 use the listed sets if recovery is comfortable. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.