The most effective upper body workout with the cables only

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354

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Full Upper Body with cables

The best full upper body pump ever!

354

108

Full Upper Body with cables

Abs - Anterior deltoids - Arms - Back - Biceps - Chest - Inner chest - Latissimus - Middle back - Middle chest - Multi-muscles - Shoulders - Side chest - Trapezius - Triceps - Upper body -

🤮 Puke

12 Exercises

Full Workout Routine

2-min warm-up Warm-up

Head - up and down

Reps: 10
Head - left and right

Reps: 20
Head - rotation

Reps: 20
shoulder circles to the back

Reps: 10
shoulder circles to the front

Reps: 10
Move Arms to the side

Reps: 10
Move Arms up and down

Reps: 10
Upper body twist

Reps: 20
Rest: 1m 30s

Giant set - 6 exercises Round 1

Rope Cable Biceps Curls - Set 1

Weight: The starting weight is not too heavy (example: 15kg).

Reps: 10
Cable Bar Biceps Curls - Set 1

Weight: The starting weight is not too heavy (example: 15kg).

Reps: 10
Face Pull - Set 1

Weight: The starting weight is not too heavy (example: 15kg).

Reps: 10
Cable Upright Row - Set 1

Weight: The starting weight is not too heavy (example: 15kg).

Reps: 10
Triceps Rope Extension - Set 1

Weight: The starting weight is not too heavy (example: 12kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.

Reps: 10
Triceps Pushdown - Set 1

Weight: The starting weight is not too heavy (example: 15kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.

Reps: 10
Rest: 2 m
Rope Cable Biceps Curls - Set 2

Weight: heavier than in the 1st set (example: 20kg).

Reps: 10
Cable Bar Biceps Curls - Set 2

Weight: heavier than in the 1st set (example: 20kg).

Reps: 10
Face Pull - Set 2

Weight: slightly heavier than in the 1st set (example: 17kg).

Reps: 10
Cable Upright Row - Set 2

Weight: heavier than in the 1st set (example: 20kg).

Reps: 10
Triceps Rope Extension - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.

Reps: 10
Triceps Pushdown - Set 2

Weight: slightly heavier than in the 1st set (example: 20kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.

Reps: 10
Rest: 2 m
Rope Cable Biceps Curls - Set 3

Weight: the same as in the 2nd set (example: 20kg).

Reps: 10
Cable Bar Biceps Curls - Set 3

Weight: the same as in the 2nd set (example: 20kg).

Reps: 10
Face Pull - Set 3

Weight: the same as in the 2nd set (example: 17kg).

Reps: 10
Cable Upright Row - Set 3

Weight: the same as in the 2nd set (example: 20kg).

Reps: 10
Triceps Rope Extension - Set 3

Weight: the same as in the 2nd set (example: 15kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.

Reps: 10
Triceps Pushdown - Set 3

Weight: the same as in the 2nd set (example: 20kg). *If you go too heavy here, you will not be able to finish with straight arms and make a 2-second squeeze (hold) at the end of the positive part of the rep.

Reps: 10
Rest: 2 m

Back Superset Round 2

Straight Arm Lat Pulldown - Set 1

Weight: not too heavy (example: 12kg).

Reps: 12
Standing Cable Row - Set 1

Weight: not too heavy for a start (example: 20kg)

Reps: 12
Rest: 1m 30s
Straight Arm Lat Pulldown - Set 2

Weight: increase slightly (example: 15kg).

Reps: 12
Standing Cable Row - Set 2

Weight: increase (example: 25kg)

Reps: 12
Rest: 1m 30s
Straight Arm Lat Pulldown - Set 3

Weight: increase slightly (example: 17kg).

Reps: 10
Standing Cable Row - Set 3

Weight: increase (example: 30kg)

Reps: 10
Rest: 2 m

Chest Superset Round 3

Single Arm Cable Press - Set 1

Weight: very light (example: 10kg). *Do not go too heavy here as this is an isolation exercise.

Reps: 10 per arm
Chest Cable Fly - Set 1

Weight: not too heavy (example: 10kg per side)

Reps: 10
Rest: 1m 30s
Single Arm Cable Press - Set 2

Weight: just slightly heavier (example: 12kg). *Do not go too heavy here as this is an isolation exercise.

Reps: 10 per arm
Chest Cable Fly - Set 2

Weight: slightly heavier (example: 12kg per side)

Reps: 10
Rest: 1m 30s
Single Arm Cable Press - Set 3

Weight: the same as in the 2nd set (example: 12kg). *Do not go too heavy here as this is an isolation exercise.

Reps: 10 per arm
Chest Cable Fly - Set 3

Weight: slightly heavier (example: 15kg per side)

Reps: 10
Rest: 2 m

Abs Superset Round 4

Standing Cable Crunches - Set 1

Weight: not too heavy (example: 20kg)

Reps: 10
Standing Side Cable Crunches - Set 1

Weight: not too heavy (example: 20kg)

Reps: 10
Rest: 1 m
Standing Cable Crunches - Set 2

Weight: heavier (example: 25kg)

Reps: 10
Standing Side Cable Crunches - Set 2

Weight: heavier (example: 25kg)

Reps: 10
Rest: 30s
Standing Cable Crunches - Set 3

Weight: the same as in the 2nd set (example: 25kg)

Reps: 10
Standing Side Cable Crunches - Set 3

Weight: the same as in the 2nd set (example: 25kg)

Reps: 10

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Workout Description

The best full upper body pump ever!

This is the most effective full upper body workout with giant sets and supersets. These hypertrophy techniques will help you build muscles fast. Whether you are a beginner or an advanced gym-goer, this workout is tough but brings results fast! The weight here is not important. The reps are important, so you can always lower the weight in the mid-set.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

130 Exercises 69 Workouts 1 Programs

Full Upper Body with cables

Full Upper Body with cables

Full Workout Routine

2-min warm-up Warm-up

Head - up and down

Head - left and right

Head - rotation

shoulder circles to the back

shoulder circles to the front

Move Arms to the side

Move Arms up and down

Upper body twist

Giant set - 6 exercises Round 1

Additional Videos

How to: Cable Rope Triceps Extension?

Mistakes for Rope triceps extension

Rope Cable Biceps Curls - Set 1

Cable Bar Biceps Curls - Set 1

Face Pull - Set 1

Cable Upright Row - Set 1

Triceps Rope Extension - Set 1

Triceps Pushdown - Set 1

Rope Cable Biceps Curls - Set 2

Cable Bar Biceps Curls - Set 2

Face Pull - Set 2

Cable Upright Row - Set 2

Triceps Rope Extension - Set 2

Triceps Pushdown - Set 2

Rope Cable Biceps Curls - Set 3

Cable Bar Biceps Curls - Set 3

Face Pull - Set 3

Cable Upright Row - Set 3

Triceps Rope Extension - Set 3

Triceps Pushdown - Set 3

Back Superset Round 2

Additional Videos

How to retract shoulder blades?

How to: straight arm lat pulldown?

Straight Arm Lat Pulldown - Set 1

Standing Cable Row - Set 1

Straight Arm Lat Pulldown - Set 2

Standing Cable Row - Set 2

Straight Arm Lat Pulldown - Set 3

Standing Cable Row - Set 3

Chest Superset Round 3

Additional Videos

Cable Chest Fly Mistake !

Cable Chest Fly vs. Press !

Single Arm Cable Press - Short edition

Single Arm Cable Press - Extended edition

Single Arm Cable Press - Set 1

Chest Cable Fly - Set 1

Single Arm Cable Press - Set 2

Chest Cable Fly - Set 2

Single Arm Cable Press - Set 3

Chest Cable Fly - Set 3

Abs Superset Round 4

Standing Cable Crunches - Set 1

Standing Side Cable Crunches - Set 1

Standing Cable Crunches - Set 2

Standing Side Cable Crunches - Set 2

Standing Cable Crunches - Set 3

Standing Side Cable Crunches - Set 3

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