Strength & Muscle · Full body
Gym Complete: Upper Emphasis
A gym session that blends supported equipment with free-weight patterns and keeps every transition easy to follow. This edition emphasizes press and pull volume.
GoalStable machine and free-weight training across the whole body · press and pull volume
LevelAll levels
Duration40–60 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Cable station · Strength machines
GymMachinesDumbbellsComplete TrainingPress And Pull Volume
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Set your thighs firmly under the pad.
- Pull the handle toward your upper chest.
- Let your arms lengthen without losing your torso position.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Sit tall with softly bent knees.
- Pull the handle toward your lower ribs.
- Control the reach without rounding forward.
Alternatives
Coaching cues
- Stand tall or sit supported.
- Keep the upper arm quiet.
- Lower each dumbbell fully without swinging.
Alternatives
Coaching cues
- Hold weights at your sides.
- Rise evenly through both forefeet.
- Lower slowly without bouncing.
Alternatives
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