Cable Upper Workout

Moderate Duration 40 minutes

Target Areas: Shoulders, Arms

Equipment: Strength Machine, Stability Ball, Medicine Ball, Dumbbell, Wall

Added By Daniel Garcia

Exercises

Set 1: 3 rounds

Weights: Moderate

Cable Crossovers

25 reps

Rest

5 seconds

Plank with Shoulder Taps

30 seconds

Rest

20 seconds

Set 2: 1 round

Rest

15 seconds

Set 3: 3 rounds

Weights: Moderate

Seated Cable Row

25 reps

Rest

5 seconds

Torso Rotations with Medicine Ball

30 seconds

Rest

20 seconds

Set 4: 1 round

Rest

15 seconds

Set 5: 3 rounds

Weights: Light

Dumbbell Lateral Shoulder Raises

25 reps

Rest

15 seconds

Set 6: 1 round

Rest

15 seconds

Set 7: 3 rounds

Weights: Light

Lateral to Front Raises

25 reps

Rest

20 seconds

Set 8: 1 round

Rest

15 seconds

Set 9: 3 rounds

Weights: Light

Bicep Curls

25 reps

Rest

5 seconds

Weights: Light

Alternating Hammer Curls

25 reps

Rest

20 seconds

Set 10: 1 round

Rest

15 seconds

Set 11: 3 rounds

Weights: Moderate

Cable Tricep Push Down

25 reps

Rest

5 seconds

Weights: Light

Tricep Kickbacks

25 reps

Rest

20 seconds

Set 12: 1 round

Shoulder Stretches

15 seconds

Chest Stretch

15 seconds

Upper Back Swimmer Stretches

15 seconds

Small Reverse Arm Circles

15 seconds

Related Workouts

Upper

4 mins 48 secs, Moderate

Upper 1

18 mins 6 secs, Moderate

Cable Crossovers

8 minutes, Intense

Day 3 Upper 1

45 mins 31 secs, Intense

MY Upper Body

18 mins 40 secs, Moderate

Upper Circuit

26 mins 57 secs, Moderate

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.