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Cable Machine ~ Shoulder Workout

This straightforward workout consists of three cable exercises. It is done in the style of a “bodybuilding” workout with repetitive straight sets. You’ll only use one side of the machine, so you can share the piece of kit when you’re at the gym. 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

Standing Pronated Grip Shoulder Press Cable Machine
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
Standing Lean Away Lateral Raise on Cable
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
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

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Personal trainer

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