Workout b — strengthening the body with control
13 Exercises
Introduction
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
Exercise bike
,
Dumbbell
,
Guided machines
,
Musculation bench
,
Plyobox
,
PVC Pipe
Warm-up
Bike indoor
Pedal at an easy pace to prepare your knees and hips without creating unnecessary fatigue.
Set
1 : 2 minutes
Reverse lunge
Alternate legs through a comfortable range of motion to prepare for lower-body work and improve control.
Set
1 : 8-10 Repetitions
Scapular Push Up
Move only your shoulder blades to prepare your shoulders for pulling and pressing movements.
Set
1 : 8-10 Repetitions
Dead Bug
Keep your lower back stable against the floor to activate your core before standing exercises.
Set
1 : 8-10 Repetitions
· Rest time 1 minute
Main
Goblet Squat with Dumbbell
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
Wide-Grip Lat Pulldown
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
Incline Dumbbell Press
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
Hamstring Curl Machine
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
Machine Shoulder Press
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
Standing Calf Raises
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
Cool-down
Half Kneeling Hip Flexor Stretch
Stretch each side while keeping your pelvis controlled, without arching your back.
Set
1 : 45 seconds
Lat stretch
Relax your back after the pulling exercises without yanking on your shoulders.
Set
1 : 45 seconds
Seated Forward Fold
Keep your back long and look for a gentle stretch behind the thighs.
Set
1 : 45 seconds
This workout is part of a complete program.
View program