Full Body Cable Machine Workout

cable machine workout

Ever been stuck in an old hotel or condo where the only piece of gym equipment they have is a universal cable machine? Believe it or not you can still get in a killer full body workout with just this one piece of equipment!

Choose a weight for each exercise that you can properly execute for 12-15 reps without losing form. Click each exercise for a full description.


2 Supersets/4 exercises each.
4 sets/12-15 reps.

*Don’t forget to perform a 5-10 minute warm up. Jogging, jump rope etc. to get the muscles and joints warmed up and loosened up before starting!

Lets get started! Complete 4 sets of superset #1. Take minimal rest in between exercises.

Superset #1

1. 1-Leg Cable Deadlift

2. Bent Over Lateral Raise

3. Rear Cable Cross Over

4. Cable Curls

Take a quick 1-2 min rest and then move on to 4 sets of superset #2. Keep up both the pace and intensity, resting only when needed.

Superset #2

1. Rear Cable Kick Back

2. Tricep Rope Down

3. Kneeling High Pulley Row

4. Rope Pull Through

That’s a wrap! Time to cool down, stretch and rehydrate!
Looking for more? For a full 12 week gym program with complete exercise database check out my Three Phase Program. It’s the perfect place to start if you are new to the gym and looking for an easy to follow, structured program.

Happy Training! 🙂

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