Strength & Muscle · Full body
Gym Complete: Steady Volume
A gym session that blends supported equipment with free-weight patterns and keeps every transition easy to follow. This edition emphasizes controlled muscle work.
GoalStable machine and free-weight training across the whole body · controlled muscle work
LevelAll levels
Duration40–60 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Cable station · Strength machines
GymMachinesDumbbellsComplete TrainingControlled Muscle Work
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Adjust the seat so your pelvis stays supported.
- Keep your whole foot on the platform.
- Stop before your hips curl away from the pad.
Alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues
- Support the lower shoulder blades on the bench.
- Keep your chin gently tucked.
- Finish with level hips and stacked ribs.
Alternatives
Coaching cues
- Adjust the seat so the handles meet mid-chest.
- Keep your shoulder blades supported.
- Press smoothly without locking your elbows hard.
Alternatives
Coaching cues
- Use a palms-in grip and keep your ribs down.
- Press through a comfortable path.
- Stop the set if your shoulder position changes.
Alternatives
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