Workout b — strengthening the body with control
13 Exercises
Intro
A balanced session to strengthen the legs, back, chest, shoulders, and calves.
This session emphasizes movement control and steady progression. The goblet squat, lat pulldown, incline press, leg curl, and shoulder press help build muscle while improving stability and technique.
Required equipment
Muscles
Standard
Warm-up
Pedal at an easy pace to prepare your knees and hips without creating unnecessary fatigue.
2 minutes
Alternate legs through a comfortable range of motion to prepare for lower-body work and improve control.
8 - 10 Repetitions
Move only your shoulder blades to prepare your shoulders for pulling and pressing movements.
8 - 10 Repetitions
Keep your lower back stable against the floor to activate your core before standing exercises.
8 - 10 Repetitions
1 minute rest
Standard
Main
Use a weight that is easy to control. If muscle soreness interferes with the session, keep the same weight instead of increasing it. Read more Read less
Use a weight that is easy to control. If muscle soreness interferes with the session, keep the same weight instead of increasing it.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Set
3: 10 - 12 Repetitions
Rest time : 1 minute
Bring the bar toward your upper chest without swinging. Increase the weight when you reach 12 repetitions on all sets with your back properly engaged. Read more Read less
Bring the bar toward your upper chest without swinging. Increase the weight when you reach 12 repetitions on all sets with your back properly engaged.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Set
3: 10 - 12 Repetitions
Rest time : 1 minute
Control the lowering phase and keep your shoulders down. Automatic progression: add a small amount of weight when all 3 sets reach the top of the range, without exceeding a 5% increase. Read more Read less
Control the lowering phase and keep your shoulders down. Automatic progression: add a small amount of weight when all 3 sets reach the top of the range, without exceeding a 5% increase.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Control the return phase to strengthen the hamstrings and better balance lower-body work. Stay well short of failure during the first two weeks. Read more Read less
Control the return phase to strengthen the hamstrings and better balance lower-body work. Stay well short of failure during the first two weeks.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Press without shrugging your shoulders. If your shoulders become uncomfortable, reduce the range of motion and use an easier weight. Read more Read less
Press without shrugging your shoulders. If your shoulders become uncomfortable, reduce the range of motion and use an easier weight.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Pause briefly at the top and lower under control. Add weight only when all 15 repetitions are clean.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Standard
Cool-down
Stretch each side while keeping your pelvis controlled, without arching your back.
45 seconds
Relax your back after the pulling exercises without yanking on your shoulders.
45 seconds
Keep your back long and look for a gentle stretch behind the thighs.
45 seconds
This workout is part of a complete program.
View program