Rope ‘Em In.

20 Sep

Cable machines are one of the best ways to work out when it comes to weight lifting. When doing cables one can lift heavier than using free weights, have a better range of motion than machines and you don’t have to worry about stressing your joints as much as free weights do. To me cables are the perfect example of ‘get in and get out’ exercise and with this simple work out using only 1 attachment, you too will soon know what I am talking about.

We are going to work out our whole body by simply using the standard rope attachment that most people only use for triceps push downs. The attachment is pictured above. So once you have assumed the position on your cable machine with your rope attachment, it is time to get to work. This is a killer work out, lift as heavy as you can with it and do not rest between exercises except to change the height of the cable, position of your body etc. Run through this work out at least 3 times and then chase it with 30 minutes of cardio. As stated before, this specific work out is put together for heavy lifting, if you are not lifting heavy while using cables you are cutting yourself short. If you care or want to know, this is an actual work out that I do, it’s been in my rotation for about a year now and it kicks my ass every time 😉 Good Luck!!!

Rope ‘Em In.

-1- Cable Squat And Row. (Legs, Glutes)

-2- Cable Pull Through. (Hamstrings, Lower Back, Glutes)

-3- Cable Split Squat. (Quads)

-4- Cable High Rope Pulls. (Upper Back)

-5- Cable Rope Front Raises. (Shoulders)

-6- Cable Rope Biceps Curls. (Biceps)

-7- Cable Overhead Triceps Extension. (Triceps)

-8- Cable Rope Crunch. (Abs)

-9- Hanging Leg Raises. (Abs) (Just hang from the top bar of the Cable Machine)

– 10- Calf Hops. (No Machine/Attachment Needed)

-11- Standard Push Ups. (Chest) (No Machine/Attachment Needed)

 

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