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24 - Upper Body Cable Machine Workout

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Tagged as: Cable Machine, upper body, and Setfire

Workout Programs → 24 - Upper Body Cable Machine Workout

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Summary

1 Workout / 18 Exercises

0% Cardio / 100% Strength Training

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Workout Program Description

I use this workout as a complement to my full-body Powerflex workout so it does not include standard bench/dumbell exercises and favors more "pulling" moves. It uses mostly the cable machine and stresses lots of core development with twisting and alternating-side sets. The "24" in the title references the approach to reps/sets/weight ratios. Challenge yourself to get to a count of 24 reps in as few sets as possible with as little rest as possible. So, start with a standard go...

Workouts

24 Upper Body Cable-Machine Workout

Description

I use this workout as a complement to my Powerflex workout so it does not include standard bench/dumbell exercises and favors more "pulling". It uses mostly the cable machine and stresses lots of core development with twisting and alternating-side sets. The "24" in the title references the approach to reps/sets/weight ratios. Challenge yourself to get to a count of 24 reps in as few sets as possible with as little rest as possible. So, start with a standard goal of three 3 sets of 8 reps (per side, if applicable). Then, rather than only increasing the weight as you progress also challenge yourself with longer sets and shorter rests: sets/reps 3/8; 2/12; 1/16 + 1/8; 1/24. Try to limit the amount of rest between sets to get your heart rate up. Also, vary the tempo of the reps, count up/down: 1/1, 2/2, 3/1, 1/3, 4/4, 6/2, 2/6, 8/8 etc... I can complete the entire workout in about an hour if few people are using the cable machine. Finally, depending on your goals, vary the workout to suit your needs. You might want just do this workout once a week for variety.

Suggested Schedule

This workout should be done weekly on:

View Workout Details


	Cable Curl - Overhead 3 sets: 8 reps, 8 reps, 8 reps Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" an...
	Cable Crossover 3 sets: 8 reps, 8 reps, 8 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o...

	Cable - Rotating Curl - Standing - Inner Biceps 3 sets: 8 reps, 8 reps, 8 reps Grab Lower Handles with palms slightly forward and curl towards your center chest bringing your forearms out front and near the center of your chest. Reverse the motion but rotate your elbows outward ...

	Cable - Angled Pull Downs - Back 3 sets: 8 reps, 8 reps, 8 reps Grab upper cables with palms down and pull squeezing your elbows towards each other behind your back while rotating palms upwards. Reverse movement to return to starting position. Repeat.

	High Single-Arm Cable Row 3 sets: 16 reps, 16 reps, 16 reps Stance: Face weight stack with legs shoulder-width apart. Grab the upper handle with a palm-down grip. Put free hand behind your lower-back. Movement: Pull grip backwards towards your ribs twistin...

	Lat Pulldowns - Underhand 3 sets: 8 reps, 8 reps, 8 reps Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully...

	Straight-Arm Pulldown 3 sets: 8 reps, 8 reps, 8 reps Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists...

	Cable Chop 3 sets: 8 reps, 8 reps, 8 reps Attach a rope to a cable machine and raise the handle all the way up. Then kneel next to the cable with your closer knee on the ground and your shoulders perpendicular to the cable. Grab the rope with...

	Low Lawn-Mower Single-Arm Cable Row 3 sets: 16 reps, 16 reps, 16 reps Stance: Stand perpendicular to weight stack with legs slightly more than shoulder-width apart. With your outside hand, grab the lower handle with a palm-down grip. Hold on to the machine with your inn...

	Tricep Pushdowns - V-Bar 3 sets: 8 reps, 10 reps, 12 reps Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com

There are other exercises for this workout, view them in the workout detail