Busy Schedule Gym B (Extra Leg Set)

Busy Schedule Gym B with three sets of goblet squat.

Duration

30–40 min

Level

Intermediate

Equipment

Full gym

Exercises

4

Targets: Legs, Back, Chest, Hamstrings

Exercises

Goblet Squat
3 sets · 8-12 · 90s rest

Keep weight near chest and squat comfortably.

Swap: Leg Press

Lat Pulldown
2 sets · 10-12 · 75s rest

Lead with elbows.

Swap: Seated Row

Dumbbell Floor Press
2 sets · 8-12 · 75s rest

Lower until arms gently touch floor.

Swap: Machine Chest Press

Dumbbell Romanian Deadlift
2 sets · 10-12 · 90s rest

Hinge with soft knees.

Swap: Glute Bridge

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.