Duration: 30 minutes
A short pull session on three machines, with no other equipment needed. The machines guide the movement, so you can focus on effort and control.
A quick bodyweight warm-up prepares the shoulders and core. The main work is the lat pulldown, the machine row and machine-assisted chin-ups, for the back and biceps. Two stretches for the lats and shoulders close the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time. On the assisted chin-up it works the other way: the weight helps you, so take a little off as you get stronger.