Press and Pull Strength A

Four sets of bench press lead the session.

Duration

50–65 min

Level

Intermediate

Equipment

Barbell gym

Exercises

5

Targets: Chest, Back, Quads, Hamstrings, Core

Exercises

Bench Press
4 sets · 4-6 · 180s rest

Use safety arms or a reliable spotter.

Swap: Dumbbell Bench Press

Chest-Supported Row
3 sets · 6-8 · 120s rest

Keep torso supported; pull smoothly.

Swap: Seated Cable Row

Pallof Press
2 sets · 8-10/side · 60s rest

Keep hips square.

Swap: Dead Bug

Back Squat
3 sets · 4-6 · 180s rest

Brace each rep; use safety arms.

Swap: Front Squat

Seated Leg Curl
2 sets · 10-12 · 75s rest

Control each return.

Swap: Lying Leg Curl

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.