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Workouts · Strength

Post-Run Full Gym Strength

Strength · 60 min · 7 moves · dumbbells, barbell, leg press machine

An easy session for a recovery day.

The workout

  1. Barbell Slow Romanian Deadlift

    4 × 8 reps · 60 s rest

    Hinge hips back with a soft knee bend, lower bar along thighs, keep spine neutral throughout.

    Works: hamstrings, glutes, back

  2. Leg Press Machine Controlled Push

    4 × 10 reps · 60 s rest

    Sit back in the machine, press platform away slowly, avoid locking knees fully at top.

    Works: quads, glutes

  3. Cable Lat Pulldown Slow Eccentric

    4 × 10 reps · 50 s rest

    Pull bar to upper chest with elbows down, release slowly over three counts to build control.

    Works: back, biceps

  4. Dumbbell Flat Bench Press

    3 × 10 reps · 50 s rest

    Lower dumbbells to chest level with elbows at 45 degrees, press up smoothly without flaring wrists.

    Works: chest, triceps, shoulders

  5. Machine Seated Leg Curl

    3 × 12 reps · 45 s rest

    Curl the pad toward glutes slowly, squeeze hamstrings at the top, release with control.

    Works: hamstrings

  6. Smith Machine Slow Shoulder Press

    3 × 10 reps · 45 s rest

    Press bar overhead from shoulder height with a steady tempo, keeping ribcage stacked.

    Works: shoulders, triceps

  7. Foam Roller Post-Lift Release

    3 × 40 s each side · 15 s rest

    Roll slowly over quads and glutes after lifting to ease tightness and support recovery.

    Works: quads, glutes

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

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