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Gym builder
Build muscle · Full gym · 40–50 minMachines and cables make volume comfortable — you can work hard safely, set after set. That's exactly what muscle-building asks for.
How to do it
3 sets of 8–15 reps per exercise, resting about 90 seconds. Done 2–3 times a week, each muscle collects its 10+ weekly sets.
The exercises
1
Leg press
3 × 10–15
Deep as comfortable, knees tracking over toes.
2
Chest press
3 × 8–12
Slow negatives — let the muscle do the braking.
3
Lat pulldown
3 × 10–12
Stretch fully at the top of every rep.
4
Seated rows
3 × 10–12
Pause a beat with the handle at your ribs.
5
Shoulder press
3 × 10–12
Smooth reps, no bouncing at the bottom.
6
Biceps curls
3 × 10–15
Finish with a pump — you've earned it.
Good to know
Aim to add a rep or a small plate most weeks. Past ~10 weekly sets per muscle the returns taper, so build up gradually — no need to live in the gym.