Duration
40 min
Difficulty
Beginner
Targets
Back, shoulders, arms
Equipment
Gym equipment
A 40-minute beginner gym session targeting back, shoulders, arms. Controlled reps with focused rest so every move counts.
Exercises · 5
1. Lat pulldown
3 sets × 12
Rest 30 sec
2. Seated row
3 sets × 12
Rest 30 sec
3. Shoulder press
3 sets × 10
Rest 30 sec
4. Lateral raise
3 sets × 15
Rest 30 sec
5. Rope pushdown
3 sets × 15
Rest 30 sec