Strength Accessories and Trunk

Low-fatigue midweek accessory day.

Duration

25–35 min

Level

Advanced

Equipment

Full gym

Exercises

Targets: Back, Arms, Calves, Core

Exercises

Seated Cable Row

2 sets · 10-12 · 90s rest

Pull smoothly without rocking.

Swap: Chest-Supported Row

Triceps Pushdown

2 sets · 10-15 · 60s rest

Keep upper arms still.

Swap: Cable Triceps Extension

Hammer Curl

2 sets · 10-15 · 60s rest

Keep palms facing inward.

Swap: Dumbbell Curl

Calf Raise

2 sets · 12-15 · 60s rest

Rise and lower slowly.

Swap: Seated Calf Raise

Pallof Press

2 sets · 10/side · 45s rest

Keep torso still.

Swap: Dead Bug

Keep 3 reps in reserve; this is a low-fatigue accessory day, not another maximal lifting day. 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.