The Cable Machine Workout Plan for Strength and Development of the Total Body

Do you want to take your fitness to the next level with cable machines? In this workout plan, all major muscle groups are targeted, strength is improved, and definition is enhanced. Get ready to unleash your full potential with this total-body cable machine workout routine.

Warm-up (5-10 minutes).

• Start your workout with dynamic stretches and light cardio to get your blood flowing and prepare your muscles for the exercises ahead. Focus on movements that engage the entire body, such as arm circles, leg swings, and torso twists.

Compound exercises

Perform each exercise for 3 sets of 10-12 reps with 60-90 seconds of rest between sets.

1. Cable Squats

• Attach a straight bar to the lower pulley.
• Stand facing the machine with your feet shoulder-width apart.
• Hold the bar at shoulder height with an overhand grip.
• Lower into a squat position while keeping your chest up and your knees positioned over your toes.
• Push through your heels to return to the starting position.

2. Cable Rows

• Attach a straight bar or V-bar to the lower pulley.
• Sit facing the machine with your knees bent and your feet flat on the floor.
• Grab the bar with an overhand grip and extend your arms in front of you.
• Pull the bar towards your torso, squeezing your shoulder blades together.
• Slowly release the tension and return to the starting position.

3. Cable chest press

• Attach two D-handles to the high pulleys.
• Stand in the center of the machine with your feet spread out and your knees slightly bent.
• Grab the handles with an overhand grip and extend your arms out to the sides at shoulder height.
• Press the handles forward until your arms are fully extended.
• Slowly release the tension and return to the starting position.

Isolation exercises Chart

Perform each exercise for 3 sets of 12-15 reps with 60-90 seconds of rest between sets.

1. Cable Bicep Curls
   • Attach a straight bar or rope to the lower pulley.
   • Stand facing away from the machine with your feet shoulder-width apart.
   • Grab the bar or rope with an underhand grip and extend your arms down by your sides.
   • Curl the bar towards your shoulders, keeping your elbows close to your body.
   • Slowly lower the weight back to the starting position.
2. Cable Tricep Pushdowns
   • Attach a rope or V-bar to the high pulley.
   • Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
   • Grab the rope or bar with an overhand grip and extend your arms down by your sides.
   • Push the rope or bar down towards the floor until your arms are fully extended.
   • Slowly release the tension and return to the starting position.

Core Work

Perform each exercise for 3 sets of 12-15 reps with 60-90 seconds of rest between sets.

1. Cable Woodchoppers
   • Attach a single handle to the high pulley.
   • Stand sideways on the machine with your feet shoulder-width apart and your knees slightly bent.
   • Grab the handle with both hands and extend your arms out to the side.
   • Rotate your torso and pull the handle diagonally across your body towards your opposite hip.
   • Slowly return to the starting position and repeat on the other side.
2. Cable crunches
   • Attach a rope or straight bar to the high pulley.
   • Kneel facing away from the machine and grab the rope or bar with an overhand grip.
   • Lean towards the back and contract your abdominal muscles.
   • Pull the rope or bar down towards the top of your thighs while rounding your spine.
   • Slowly return to the starting position without fully extending your back.

Cool Down (5-10 minutes)

• Finish your workout with static stretches to improve flexibility and prevent muscle soreness. Focus on stretching all major muscle groups, holding each stretch for 15-30 seconds.

You have successfully completed your total body cable machine workout. Make sure that you include this exercise routine in your fitness regimen at least twice a week for maximum results. It is important to adjust the weight and intensity based on your fitness level, and to maintain proper form in order to avoid injury. It will not take long for you to notice improvements in strength, definition, and overall fitness with dedication and consistency.