Full-Body General Strength
Equipment: Squat Racks / Platforms (located in the free-weight area) or a selectorized/plate-loaded Leg Press machine.
How to do it: 3 sets of 8–10 repetitions.
Focus: Keeps the lower body strong. Rest 90–120 seconds between sets. If the squat racks are busy during peak hours, easily swap this out for the selectorized leg press machine.
Equipment: Flat bench press stations or dumbbells from the free-weight section.
How to do it: 3 sets of 8–10 repetitions.
Focus: Targets the chest, shoulders, and triceps. Ensure you control the weight on the way down and press up with control.
Equipment: Selectorized Lat Pulldown machine (or the cable column station).
How to do it: 3 sets of 10–12 repetitions.
Focus: Targets the upper back and lats. Sit tall, pull the bar down toward your collarbone while squeezing your shoulder blades together, and resist the weight on the way back up.
Equipment: Barbell/dumbbells in the free-weight area, or a selectorized Seated/Prone Leg Curl machine.
How to do it: 3 sets of 10 repetitions.
Focus: Targets the hamstrings and glutes. If doing RDLs, focus on hinging at the hips and keeping a flat back. If you want something lower-back friendly, the leg curl machine is a perfect substitute.
Equipment: Cable row machine or a set of dumbbells with an adjustable bench set to a high incline/vertical position.
How to do it: 3 sets of 10–12 repetitions.
Focus: Alternating between a horizontal pull (rows) or a vertical push (overhead press) from workout to workout keeps the shoulders balanced and healthy.
Equipment: Adjustable cable column or the captain's chair/power tower tower.
How to do it: 3 sets of 12–15 repetitions.
Focus: Core stability and rotation.