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Cable Machine ~ Shoulder Workout 3.0

This shoulder workout consists of three cable exercises. It is done in the style of a “bodybuilding” workout with repetitive straight sets. Compared to the original, this adds another dimension by adding a floor exercise to give you exposure to the cable machine’s versatility. It is good for those who are interested in building muscle and want to do it in a bodybuilding fashion (straight sets).

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding

Anatomy

Equipment

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Cable Machine

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Exercises

Warm up

Arm Circles at Shoulder Height Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10

Main Workout

You’ll only be using one side of the cable machine, so you can share it with other gym goers 👍

Standing Pronated Grip Shoulder Press Cable Machine
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
Side Laying Single Arm Lateral Raise on Cable
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
Standing Cable Face Pull with Rope
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:10

Cool down

Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Rest - 00:10
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12

Created by

Fitain Official
Personal trainer

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