Duration: 65 minutes
An upper-body gym routine built on machines, covering the chest, back, shoulders and arms in one session.
The session opens with a kettlebell circuit to warm up the shoulders: overhead presses, upright rows and halos. The main work alternates pushing and pulling on the machines with the chest press, lat pulldown, shoulder press and machine row, then finishes the arms with cable pushdowns for the triceps and concentration curls for the biceps. A short stretch for the shoulders and chest closes 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.