The Cable Machine Workout
The cable machine is a somewhat popular piece of equipment in commercial gyms. However, it seems like it is used for a very limited number of exercises, like the triceps press down and chest flies. That means that this machine isn’t being used to its fullest potential, as it allows its user to move in a variety of directions and different resistances.
There’s no reason you shouldn’t be exploiting this incredibly versatile piece of equipment to its fullest. If you usually train with free weights and find yourself hitting a plateau, this workout is perfect to shock your body into continuing on your path to good results.
Read on for a full-body workout you can do just using the cable machine.
The Cable Machine Workout
The purpose of this workout is to perform the 5 fundamental patterns of movement: squat, lunge, push, pull and rotation. They are all performed using resistance from the cable machine to develop strength on all different muscle groups.
Do each exercise 2 to 4 sets of 10-12 repetitions.
| Exercise |
Intensity* |
Reps |
Rest Interval+ |
Sets |
| Kneeling wood chop |
10-12RM |
10-12
(each side) |
45 seconds |
2-4 |
| Kneeling hay bailer |
10-12RM |
10-12
(each side) |
45 seconds |
2-4 |
| Pull to press |
10-12RM |
10-12
(each side) |
45 seconds |
2-4 |
| Anti-rotation reverse lunge |
10-12RM |
10-12
(5-6 each leg) |
45 seconds |
2-4 |
| Squat to row |
10-12RM |
10-12 |
45 seconds |
2-4 |
| Lunge to single-arm row |
10-12RM |
10-12
(each side) |
45 seconds |
2-4 |
| Single-arm chest press |
10-12RM |
10-12
(each side) |
45 seconds |
2-4 |
| Transverse lunge to single-arm row |
10-12RM |
10-12
(each side) |
45 seconds |
2-4 |
| * Use a weight that makes completing 10-12 repetitions extremely difficult; if you can easily do more than 12 reps, add more resistance.
+ To increase intensity and cardiorespiratory benefit, perform all exercises as a circuit, moving from one exercise to the next with minimal rest. Rest for 60-90 seconds at the end of the circuit. |